HYROX Station 3 of 8
HYROX Sled Pull
Grip endurance is the real limiter, not strength. Pro is +49% heavier (Pro Men 153 kg vs Open Men 103 kg). Stepping on the lines is the most common no-rep.
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The numbers
Format
50 m hand-over-hand rope pull
Weight standard (Rulebook 25/26)
Men: 103 kg Open · 153 kg Pro. Women: 78 kg Open · 103 kg Pro.
Variance (SSAC 2025)
high — SD 1.7 min
Primary risk factor
grip
Technique
Coach cue: "Pull with bodyweight, move toward rope, repeat. Grip endurance is the limiter."
Form steps
- Stand facing sled, rope taut
- Pull by sitting back — use bodyweight, not just arms
- Walk toward sled as you pull, reset quickly
- Keep hands in front of chest, don't reach overhead
- Short pulls, quick resets
Breathing
Exhale on pull, inhale on walk-back
Key muscles
Lats · Biceps · Forearms · Core
Common mistakes
- Arms-only pulling (use bodyweight)
- Stepping on the rope
- Grip failure from over-squeezing
Target times
Realistic is FORMD's reference target for a well-trained athlete; Aggressive is a podium-level target. Neither is the field median: checked against real HYROX race results, the realistic target is faster than most finishers on most stations (Sled Pull most of all) and slower than the typical finisher on Farmers Carry.
| Division | Realistic | Aggressive |
|---|---|---|
| Men Open | 2:00 | 1:30 |
| Men Pro | 2:15 | 1:45 |
| Women Open | 2:15 | 1:45 |
| Women Pro | 2:30 | 2:00 |
Training implication
SSAC 2025 research — what the variance data means for training.
Grip endurance is the limiter. Hand-over-hand rhythm is key.
Race-day tip
Grip fatigues fast. Use chalk if allowed.
How to scale
Easier — beginner / deload
Open weight, focus on bodyweight mechanics
Harder — race-spec / elite
Pro weight, target sub-2:00
The other seven stations
Train sled pull like a top finisher
Related guides
Train sled pull in FORMD
FORMD identifies your weakest stations from your baselines and builds a personalized plan that targets them. 3-day free trial — see how much time sled pull is costing you.