Sled Push Workouts for Explosive Leg Drive and Mental Toughness

Sled Push Workouts are a great addition for anyone that loves a challenge and is keen to raise their conditioning, functional strength and mental grit.

What is a Sled Push?

A Sled Push involves an athlete using leg drive and power to propel a weighted sled for a predetermined amount of time.

There are many different types of sled and grips and techniques that can be used.

Benefits of Sled Push Workouts

As an exercise, the Sled Push has many benefits:

• The Sled can be loaded heavily with low risk of injury
• Because there is no eccentric component to the movement, there is very little muscle soreness post workout
• Serious cardiovascular challenge and calorie burn

Incorporating Sled Pushes into workouts and programming them in various ways with other exercises will test and improve your body in a variety of different ways. The following workouts are designed to offer a wide selection of possibilities.

Muscles Worked by Sled Push Workouts

Sled Push Workouts work the muscles of the hips, glutes, and quadriceps. They are an excellent way to increase power output and speed. Highly useful traits for many different sports.

Sled Push Technique

Sled pushing is the most basic technique involving the sled. Whether it’s up high or down low, get in an athletic stance, hold onto the handles, and drive forward.

Take time to experiment with what works best for you based on your body and limbs. There is no one size fits all here.

A great cue for athletes is to push “through” the sled. Don’t just push the sled, drive your entire body through the sled.

Sled Push Machine

There are many different kinds of Sled Push Machines. Check out our favourite.

Rogue Sled Dog

The Rogue Dog Sled is the next evolution of the power sled—compact, tough, and versatile enough for push, pull and speed training on almost any surface.

With the addition of holes in the sled’s skis, it’s also now compatible with a wide range of mountable attachments, including the Double Handle, Lawn Boy, Wheelbarrow, and more.

The CrossFit Games battled-tested Rogue Dog Sled comes standard with a quarter-inch steel base plate, 2×3” 11-gauge steel tubing, and a pair of 3-foot upright push bars designed to accommodate both high and low push stances.

Compared to many prowler and speed sled designs, the portable Dog Sled has a smaller overall surface area, allowing you to get the most out of the plates that you own.

Improving your body’s ability to maximize its use of the anterior and posterior chain is the holy grail of power and performance. This is what ideal resistance sled training can accomplish, and it’s what the Rogue Dog Sled delivers.

*Protective Plastic Skis Can Be Added to an Order to Better Prevent Any Potential Surface Damages.

Optional Dog Sled Accessories

• Dragging Strap
• 100-foot Pulling Rope
• Plastic Skis

Specifications:

• Made in the USA
• Footprint: 40” x 24”
• Skid Width: 4”
• Steel: 2×3” 11-gauge and 1/4” plate steel
• Each Dog Sled ships with (1) carabiner
• Push poles are removable for easier transport
• Battle-tested in CrossFit Games competition

Sled Push Weight

One of the best things about the Sled Push is that the exercise is suitable for everyone.

Beginners can simply push the sled with no weight as they get used to the movement.

More advanced athletes can load up and challenge themselves to the absolute limits.

The beauty is that you can’t reach technical failure with a sled because the form is so basic. You can only go until you cannot go any longer.

Sled Push Workouts

Have a look through these workouts and select a few to add into your training.

WORKOUT 1

AMRAP in 21 minutes

• 200 metre Run*
• 120 foot Sled Push

*Add 200 metres to the Run after each round

On a 21-minute clock, perform as many rounds as possible of the prescribed work. Perform the prescribed distance for the Run before proceeding with the 120-foot Sled Push. The first Run is 200 metres. After each round, add 200 metres (eg: 200, 400, 600, 800, 1K, etc.).

Score is the total distance accumulated for the Run before the 21 minute clock stops.

Scaling Options

Switch the Run with Row, Ski, or Bike (double the metres).

WORKOUT 2

Every 4 Minutes For 28 Minutes

• 100 yard Sprint
• 50 yard Empty Sled Push
• 50 yard Empty Sled Rope Pull

On a 28 minute clock, perform the prescribed work in the order written every 4 minutes. Athlete must complete 100-yard Sprint, 50-yard Sprint forward and 50-yard Sprint coming back to the starting position. Then, athlete will push an empty Sled (100 lb) 50 yards and pull at back 50 yards using an attached rope to the Sled. If completed before the 4 minute mark, rest the remainder of the time.

WORKOUT 3

• 5 Rounds for Time
• 11 Deadlifts (275/205 lb)
• 14 Single Arm Dumbbell Thrusters (50/35 lb)
• Every 2 minutes:
• 150 foot Sled Push

Time Cap: 20 minutes

WORKOUT 4

• 7 Rounds for Time
• 500 metre Row
• 25 metre Sled Push
• 500 metre Run

Time Cap: 45 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 7 rounds.

Score is the time on the clock when the last round of the 500 metre Run is completed.

Tips and Strategy

For the sled, we recommend a medium to heavy weight that allows you to move the sled over the entire 7 laps. The goal of “Dylan” is to find a tempo you can hold. Seven rounds will demand a lot from you – let’s go!

Scaling Options

If the given variation is too hard for you, scale “Dylan” by reducing the number of laps from 7 to 4.

WORKOUT 5

AMRAP in 60 minutes

• 800 metre Run
• 25 metre Sled Push
• 25 Wall Ball Shots (20/14 lb)
• 25 metre Sled Push

On a 60-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 60-minute clock stops.

Tips and Strategy

A 60 Minute AMRAP always means a clever distribution of your energy and power. LOPEZ combines Running with Sled Push and Wall Ball Shots. Pick a weight for the Sled that you are able to maintain the entire workout. Track your time for the first round and then set yourself a goal of how many rounds you plan on completing in 60 minutes.

Scaling Options

You can scale the workout by decreasing to a 45 or 30 Minute AMRAP.

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WORKOUT 6

For Time

5 Rounds of:

• 400 metre Run
• 25 metre Sled Push

Rest 5 minutes

Directly into, 5 Rounds of:

• 400 metre Run
• 25 metre Sled Pull

Time Cap: 45 minutes

With a running clock, as fast as possible perform the prescribed work. For the first part, athlete must complete 5 rounds of 400 metre Run and 25 metre Sled Push. Rest 5 minutes. For the second part, perform 5 rounds of 400 metre Run and 25 metre Sled Pull.

Score is the time on the clock when the last round of the 25 metre Sled Pull is completed.

Tips and Strategy

The workout alternates 400m Runs with Sled work. Pick a weight for the Sled that you are able to maintain the entire workout at around 75% effort. Try to catch your breath during the Runs so you can prepare for the next Sled Push/Pull efforts.

Scaling Option

You can scale the workout by decreasing from 5 to 3 rounds.

WORKOUT 7

AMRAP in 10 minutes

• 50 metre Sled Push (100/70 lb)
• 8 Cleans (135/95 lb)
• 50 Double-Unders

On a 10-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

WORKOUT 8

4 Rounds for Time

• 1,000 metre Run
• 25 metre Sled Push
• 1,000 metre Run
• 25 metre Sled Pull

Time Cap: 80 minutes

With a running clock, as fast as possible completed the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of the Sled Pull is completed.

Tips and Strategy

This workout combines Running with Sled Push and Sled Pull. Pick a moderate to heavy weight for the Sleds, and make sure that the weight for Sled Push is heavier than for Sled Pull. Key to this workout is how good you can pace the Run part. Use the first round, to find a comfortable tempo and try to maintain this for the entire 4 rounds. The time cap for Presley is 80 minutes.

Scaling Options

Decrease the time cap from 80 to 40 minutes, along with lighter weights for Sled Push and Pull.

WORKOUT 9

4 Rounds for Time

• 400 metre Row
• 12 Weighted Alternating Lunges
• 25 metre Sled Push
• 25 metre Sled Pull

Time Cap: 25 minutes

With a running clock, as fast as possible perform the prescribed work in the order written for 4 rounds.

Score is the time on the clock when the last round of the Sled Pull is completed.

Intended Stimulus

Challenge yourself by using a heavy or the competition weight for the Sleds. Same goes for the Weighted Alternating Lunges. The crucial factor here is the combination of Sled Push and Sled Pull.

Scaling Options: Scale Stone by doing bodyweight Lunges and decreasing the weights of the Sleds.

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WORKOUT 10

With a Running Clock for Total Reps

4 Rounds of:

• 30 second Farmer’s Carry (as heavy as possible)
• 30 second Rest

Then, 4 Rounds of:

• 5 Strict Pull-Ups
• 30 second Rest

Finally, AMRAP in 30 minutes of:

• 400 metre Run
• 25 Wall Ball Shots (20/14 lb)
• 400 metre Run
• 25 metre Sled Push
• 400 metre Run
• 25 Wall Ball Shots (20/14 lb)

This workout consists of 3 parts that you should complete one after another. The first part is 4 rounds of 30 second Farmer’s Carry and 30-second rest. Go as heavy as possible and do not put the Kettlebells down during the rest.

The second part consists of 4 rounds of 5 Strict Pull-Ups and 30 second-rest. Finally, the third part consists of a 30-minute AMRAP of Running, Wall Ball Shots, and Sled Push.

Score is the total number of repetitions completed in the workout.

Tips and Strategy

Part a) is intended to prepare you for the Kettlebell Farmers Carry. Go as heavy as possible, and do not put the Kettlebells down during the 30 seconds.

Part b) trains your upper body strength. Aim to do 1-5 Pull-Ups. If you can’t do a Pull-Up,  use a band and do assisted Pull-Ups. If 5 are too easy, increase the difficulty by adding weight.

Part c) is a 30 minute AMRAP that includes Wall Ball Shots, Sled Push, and Running. 30 minutes will be pretty long, so start off slower and pick up the pace towards the end.

Scaling Options

Decrease the AMRAP in part c) from 30 to 15 minutes.

SLED PUSH WORKOUTS 11

Three Parts with a Running Clock

Part A

10 Rounds of:

• 30 second Sprint
• 30 second Rest

Part B

• 4 Rounds for Time
• 20 Wall Ball Shots (20/14 lb)
• 10 Alternating Kettlebell Lunges (2×24/16 kg)

Part C

• 2 Rounds for Load
• 25 metre Sled Push

This workout consists of 3 parts that you should complete one after another.

Part a) contains 10 sprint intervals. We suggest 25m line sprints, but shorter distances will work just as well. Try to keep the same amount of sprints for 10 rounds.

For Part b) you should find a pace that you are able to maintain for 4 rounds. The key will be to break up the Wall Balls into 2-3 sets. The time cap for part b) is 20 minutes.

Part c) will be a strength challenge. Go as heavy as possible for the sled and push it 2x25m.

There will be 3 scores for this event. Score A is the total distance accumulated in the Sprints. Score B is the time to complete the 4 rounds. Score C is the heaviest load successfully used for the Sled Push.

Try another great exercise to build incredible leg power

SLED PUSH WORKOUTS 12

15 Rounds for Total Reps

5 Rounds of:

• 25 metre Sled Push
• 90 second Rest

Then, 5 Rounds of:

• 25 metre Sled Pull
• 90 second Rest

Finally, 5 Rounds of:

• 1 minute Wall Ball Shots (20/14 lb)
• 30 second Rest
• 1 minute Burpee Broad Jumps
• 30 second Rest
• 1 minute Row for Calories
• 30 second Rest
• 1 minute 10 metre Shuttle Runs
• 30 second Rest

This workout consists of 3 parts to be completed one after another. Pick a heavy but doable weight for the Sled Pull and Sled Push, and rest 90 seconds after each 25m effort. The last part consists of 4x 1 minute of work, followed by 30 seconds of rest for a total of 5 rounds.

There will be three scores for this workout. Score A is the time to complete the 5 rounds of 25 metre Sled Push. Score B is the time to complete the 5 rounds of 25 metre Sled Pull. Score C is the total number of repetitions completed in the last 5 rounds. 1 calorie = 1 rep, 1x10m run = 1 rep

Scaling Options

You can scale the workout by decreasing all rounds from 5 to 3 for all parts, and increase the rest to 1 Minute for the last part.

PARTNER WORKOUT 13

For time-1 person works, the other rests-

7 rounds each:

• 1x Round of DT
• 1x Sled push (+25/+0-200 feet)
• 10/7x HSPU

1 round of “DT” 12x Deadlift 9x Hang power cleans 6x Push jerks (155/105)

This is a nasty partner workout.

The workout should be scaled so athletes can finish each round between 2:30-3:00 minutes. The purpose of this workout was to practice handstand pushups while fatigued and managing your heartrate.

Beginner athletes can scale to kb swings or deadlifts and dumbbell press. The handstand pushups can be scaled to pushups, pick pushups, handstand holds or planks.

Sled Push Alternatives

• Push a Car
• Bumper Plate Push
• Wind Resistance Parachute Sprints
• Treadmill Push
• Uphill Sprints
• Overhead Walking Lunges

Learn More

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