25d • Training 🏋️
Workout_Sled Engine: Push + Pull Capacity
Warm-Up
- 5 min easy RowErg or SkiErg(RPE 2–3)
- Dynamic mobility sequence
- 3 × 8-10 Ktb Swing hard
Push-Pull capacity
Main Set:
5-8min. run at a hyrox threshold pace + immediately into
10x8m sled push (10% below the competition weight), rest 10-20s in between, allowing to complete each 8m sequence without stopping
5min. SkiErg or RowErg easy
5-8min. run at a hyrox threshold pace + immediately into
10x8m sled pull (10% below the competition weight), rest 10-20s in between, allowing to complete each 8m sequence without stopping
Cool-Down
- 10 min easy row or bike
- Focus on controlled nasal breathing and full exhalation.
Notes
- The length of the run part should be adjusted to the level of the athlete.
- The rest between individual 8m lengths should be adjusted in a way that allows for the completion of each 8m part without stopping.
Why
- This session targets the strength–endurance component of sled push and pull capacity combined with running, simulating sled performance under fatigue.
- The rest manipulation allows for the accumulation of higher volume.
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Workout_Sled Engine: Push + Pull Capacity
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