Hyrox Sled Pull Weight Chart
The sled pull weight for each HYROX division. Same sled weights as the sled push station, pulled 50m hand-over-hand with a rope.
Definition
The HYROX® sled pull weight is the total load an athlete must pull 50 metres using a rope at Station 3. Unlike the sled push, the sled pull is performed hand-over-hand while facing the sled - demanding grip strength, upper-body endurance, and posterior chain power. Weights vary by division and gender.
How It Works
After the second 1 km run, athletes approach the sled pull lane. A rope is attached to the sled, and the athlete stands at the opposite end of the 50 m lane, pulls the rope hand-over-hand until the sled crosses the finish line. You must remain standing and cannot wrap the rope around your body. Most athletes adopt a wide, athletic stance and use a rhythmic pulling motion to maintain momentum.
Sled Pull Weight by Division
| Division | Men | Women |
|---|---|---|
| Open | 103 kg | 78 kg |
| Pro | 153 kg | 103 kg |
| Elite 15 | 153 kg | 103 kg |
| Doubles | Same as singles division | Same as singles division |
| Relay | Same as singles division | Same as singles division |
The jump from Open to Pro is significant: men go from 103 kg to 153 kg, while women move from 78 kg to 103 kg. Elite 15 uses the same weights as Pro.
Rules & Regulations
- The sled must fully cross the finish line.
- Athletes must pull hand-over-hand. You cannot walk backward dragging the rope.
- The rope cannot be wrapped around your wrist, arm, or body.
- You must remain in your designated lane throughout the pull.
- If the rope is dropped, simply pick it up and continue - there is no penalty for pausing.
Why It Matters
The sled pull is one of the most grip-intensive stations in HYROX®. Athletes who neglect grip strength training often struggle here, losing 30-60 seconds as their forearms fatigue mid-pull. Training the correct weight ensures your grip and pulling endurance match race demands.
Tips & Strategy
- Build grip endurance. Farmers carries, dead hangs, and towel pull-ups develop the sustained grip you need.
- Use your legs. Sit back into a low athletic stance and drive with your legs as you pull, not just your arms.
- Find a rhythm. Consistent hand-over-hand tempo beats explosive bursts that burn out your forearms.
- Practice the transition. Run 1 km, then immediately pull - simulating race fatigue changes everything.
- Chalk your hands if permitted at your training venue to improve grip on the rope.
FAQ
What is the sled pull weight for HYROX® Open women? Women in the Open division pull 78 kg across 50 metres using a rope.
Is the sled pull weight different from sled push weight? Yes. The sled pull weights are lighter than sled push weights across all divisions. For example, Open men push 152 kg but pull 103 kg.
Can you wrap the rope around your body? No. HYROX® rules require strict hand-over-hand pulling. Wrapping the rope around any body part will result in a warning or penalty.
Log your sled pull times and track grip gains with ROXBASE - purpose-built for HYROX® athletes.
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