HYROX sled pull: weights, rope and working box

Total weights in Singles

• Women Open: 78 kg.
• Women Pro: 103 kg.
• Men Open: 103 kg.
• Men Pro: 153 kg.

Each figure includes the sled. The pull uses different loads from the sled push, so do not transfer the push weights into this station's setup.

The Racers Box matters

Follow the assigned lane and starting position. The rulebook requires both racer and sled to be fully within their respective Racers Box before starting. While pulling, stay in the designated working box at your end of the lane. Do not step on the solid front or rear line while holding the rope.

You must remain standing: seated or kneeling pulling is not allowed. Keep the rope in your lane; it may extend behind the lane but must not interfere with a neighbouring lane. Read section 8.3 and its diagrams to identify the box boundaries.

The entire sled must cross the 12.5 m line before you move to the opposite end and pull it back. Complete four lengths, with the whole sled beyond the final line, before leaving.

Rehearse rope handling as well as pulling

Use a manageable training load to practise gripping, pulling and placing the slack rope without stepping onto it or outside your working area. Mark the box as well as the sled lane. This lets you notice boundary errors that an unmarked gym pull may hide.

Try short controlled lengths with a pause to reset your rope and position. This is an optional technique drill, not a weekly volume requirement. Progress according to your current training and keep the movement legal before adding speed.

General pulling exercises can be part of preparation, but they do not reproduce the rope, box and lane tasks. A stronger deadlift alone does not establish a faster sled pull. Compare your own repeated practice under documented conditions rather than using an unsupported percentage-improvement promise.

See competition sled and race distances.

Questions

Is sled pull station two or three?

It is station three. The order is sled push, run three, then sled pull.

May I sit or kneel to pull?

No. The 2026/27 Singles rules require you to remain standing.

May the rope enter another lane?

No. Keep it in your own lane. It may extend behind the lane, but must not impede a neighbouring lane.

Source

Official Singles rulebook 2026/27, sections 1, 4 and 8.3. Practice suggestions are adjustable examples, not official training prescriptions.