Many gyms do not have a sled, or have one only on a smooth floor. You can still build most of what the sled push and pull need. What you cannot fully replace is the feel of a heavy sled on race carpet, so try to get on one at least a few times before your race.
Sled push: what it needs
- Leg drive in a forward-leaning position.
- Core strength to hold that position.
- The ability to keep going when your legs are burning.
Push alternatives
Wall drives
Lean into a wall with your arms straight, in a sled push position, and march or drive your legs. Great for learning the body angle.
Heavy leg press or squats
Build raw leg strength.
Walking lunges and step-ups
Build single-leg strength and endurance.
Treadmill push
On a non-motorised treadmill, or a motorised one switched off, hold the handles and push the belt with your legs. It feels surprisingly similar. Check your gym allows it.
Prowler or plate push
Pushing a weight plate on a towel or a mat across a smooth floor mimics the movement.
Sled pull: what it needs
- Grip and upper back strength.
- A strong, sitting-back position.
Pull alternatives
Rope pulls
Tie a rope to a heavy object or weights on a mat and pull hand over hand.
Heavy rows
Barbell, dumbbell or cable rows build pulling strength.
Deadlifts
Build the hips and back.
Hangs
Dead hangs and towel hangs build grip.
A sample session
- 4 rounds: 30 seconds wall drives, 10 heavy goblet squats, 10 walking lunges each leg, 400 m run.
- 3 rounds: 10 heavy rows, 20 seconds dead hang, 400 m run.
Get on a real sled
Before your race, try to push and pull a real sled on carpet, at race weight. Many HYROX-affiliated gyms have them. It will show you what to expect. See sled push technique and sled pull technique.