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Athlete Tools

Station 03

Sled Pull

A 50m rope pull where athletes drag a weighted sled backwards using their legs, trunk and upper body.

Interactive benchmark

How does your time compare?

Your station time

:

Minutes : seconds · use your official station split

Faster than

49.8%

of comparable Men Open results

DevelopingTop 50.2%

Season 8 · latest completed season

Finish-time distribution

174,815 valid splits

Sled Pull result distribution A curve showing the percentage of comparable finishers beaten at each station time.

Top 10%

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Top 25%

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Median

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Specification

50 m · 103 kg incl. sled

Race execution

Station performance focus.

Posterior-chain and upper-body pulling strength, grip endurance and efficient backward movement.

  1. 01

    Create tension before the first pull and keep the rope moving rather than repeatedly restarting it.

  2. 02

    Use your legs and hips to drive the movement, not just your arms.

  3. 03

    Move backwards with controlled steps and keep the rope clear of your feet.

Common mistakes

Where time gets lost.

01

Relying on the biceps and lower back instead of moving with the whole body.

02

Letting slack build in the rope between pulls.

03

Crossing or standing on the rope when moving backwards.

Training ideas

For your next workout.

Pull strength

6–8 × 12.5 m heavy sled pulls with deliberate rope management.

Grip under fatigue

3 rounds: 500 m row, 25 m sled pull, 40 m farmers carry.

Training examples are general ideas, not an individual programme. Adjust load, volume and recovery for your experience and health.