Sled Drag
A sled drag moves a sled by pulling through a rope, straps or a harness. The attachment and direction matter: towing with a harness and repeatedly pulling a rope through your hands are different tasks. Rogue lists forward drags, reverse drags and hand-over-hand rope pulls separately.
What is a sled drag?
A sled drag moves a sled by pulling through a rope, straps or a harness. The attachment and direction matter: towing with a harness and repeatedly pulling a rope through your hands are different tasks. Rogue lists forward drags, reverse drags and hand-over-hand rope pulls separately.
Rogue · Dog Sled · Primary Uses · Rogue · Sled Harness · Versatility
Keep the movement variants separate
For a backward drag facing the sled, move away from it with backward steps while holding the attachment. Facing away and stepping backward toward the sled does not describe this movement. With a body harness, the attachment transmits the load through the harness rather than requiring you to hold the rope.
For a rope pull, draw the sled toward you through the rope. Practising this is distinct from simply walking a harness down a lane. NSCA’s sled-training examples likewise distinguish walking pulls and other movement combinations; they are coaching examples, not a single mandatory technique.
Rogue · Dog Sled · Primary Uses · Rogue · Sled Harness · Versatility · NSCA Coach1.4 · pp10 / 12
Choosing training work
Choose the variation first, then select a controllable load and a clear route. As a coaching option, begin with short practice lengths and record the attachment, distance and load. Do not assume that every drag provides the same grip task or the same preparation for race rope handling.
The cited coaching guide is not a HYROX® training trial. It does not validate a universal prescription of four to six sets twice weekly, 20–30% above race weight, or guaranteed freedom from muscle soreness. Accessory lifts may be separate strength-training choices; they are not identical copies of the station.
The HYROX® sled pull
Singles 26/27 uses a standing rope pull at station 3, after run 3. It covers 50 m in four lengths of 12.5 m. Loads include the sled: Women 78 kg; Women Pro and Men 103 kg; Men Pro 153 kg. Stay inside the Racers Box, without stepping on its solid front or back line while holding the rope. Sitting and kneeling are forbidden.
HYROX® Singles26/27 · §1 / §4.1 / §8.3
FAQ
Must I train above race weight?
No universal overload percentage follows from these sources. Select the training variation and a load you can control; race weights describe the competition, not a compulsory starting load for every exercise.
NSCA Coach1.4 · pp10 / 12 · HYROX® Singles26/27 · §1 / §4.1 / §8.3
Is a backward drag identical to the HYROX® sled pull?
No. A walking drag and pulling the race rope within the marked box are different tasks. Practise the race setup separately; the rulebook requires standing within the box, not keeping both feet motionless.
Rogue · Dog Sled · Primary Uses · HYROX® Singles26/27 · §1 / §4.1 / §8.3
Train race-specific sled work at Repz - HYROX® training tools and exercise programming.
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