CrossFit Sled Workout

The first time I tried a sled exercise was when I was a junior in high school. 

For some reason, the wrestling coach decided to use the football team’s sleds for training. It turned out to be an excellent idea. 

It’s no surprise that many football players find success with wrestling during their off-season. The ability to push forward against an opponent requires a strong upper body and powerful legs, two things sled exercises are great at developing.

Sled pulling and pushing requires the activation of various muscle groups, including the quads, hamstrings, glutes, core, and even the upper body.

All 112 pounds of me struggle to move that sled more than a few inches across the turf. No one said anything. But I could tell they were embarrassed for me. I just got in the back of the line and tried again. Over the next few weeks, a few inches became a few feet, and a few feet became a few yards.

With practice comes results!

Twenty years later, I still incorporate sled exercises into my routine because the sled has become one of my favorite pieces of equipment.

In this article, I’ve included several different CrossFit workouts with sled exercises.

I like CrossFit-style training for sled exercises because it helps simulate the exhaustion one feels during field sports like football or mat sports like wrestling and Brazilian jiu-jitsu. If you can summon the strength to push a 200-pound sled when you’re beat up and tired, imagine what you can do on the field or the mat. 

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CrossFit Sled Workout Benefits

A weight sled typically consists of a platform with runners or skids and a center post that can be loaded with weight plates. You can push, pull, or drag the sled across grass, turf, or pavement. For several reasons, the sled is an excellent piece of fitness equipment that fits almost any training goal.

Strength and Power Development: Pushing or pulling a weighted sled is a full-body exercise that requires the activation of various muscle groups, including the legs, core, and upper body. This helps build strength and power.

Cardiovascular Conditioning: Sled training is a great way to get a cardiovascular workout, especially when performed at a high intensity. Pushing/pulling a sled with moderate-to-heavy resistance engages the anaerobic energy system, elevates heart rate, and improves work capacity.

Versatility: Weight sleds can be used for different exercises and training objectives. 

Functional Movement Training: Sled training often involves functional movements that mimic real-life activities and various sports. Athletes looking to improve performance in sports that involve pushing, pulling, or dragging movements can benefit from sled training.

Low-Impact Exercise: Most power-focused training involves high-impact activities. Sled training, however, can develop power while remaining low-impact on the joints. This makes it suitable for individuals looking for effective workouts with reduced joint stress.

Scalability: Weight sleds are scalable to different fitness levels. Beginners can start with lighter weights and shorter distances, while advanced users can add more weight and distance to their workouts.

Common Types of Sleds

Weight sleds come in various designs, including traditional sleds with two skids and a central post for adding weight plates and prowler-style sleds with three skids for easier maneuvering. Sleds are commonly used in strength and conditioning programs, CrossFit, and general fitness training.

There are dozens of sled options on the market, but three remain common in most gyms.

Prowler Sled

The prowler sled, often referred to simply as a “prowler,” is a popular design characterized by a low-profile frame with two upright posts for pushing. Most CrossFit gyms use this type of sled. It typically has handles or upright bars at various heights for pushing and sometimes additional attachment points for pulling. Like a tripod, the prowler has two parallel skids in the back and a smaller skid in the front. Prowler sleds are versatile and well-suited for both pushing and pulling exercises.

Traditional Sled with Central Post and Uprights

This type of sled features a more traditional design with a central post to which weight plates can be added in the center. The structure often includes handles or attachment points for pulling and uprights for pushing. These sleds have two parallel skids and a central post to load weigh plates for added resistance. Traditional sleds are simple and sturdy, allowing various pulling/pushing exercises.

Traditional Sled with Central Post Without Uprights

The traditional sled with a central post without uprights is self-explanatory. Other than not having uprights, these sleds usually do not have skids but have a flat piece of metal with direct ground contact. These are used with a harness or belt.

Sled Pushes

Sled pushes entail applying force in a forward direction. This targets the anterior chain, involving muscles like the quadriceps, calves, and the core. Picture standing in front of the sled, grasping the uprights, and using your lower body to propel it forward. Sled pushes emphasize concentric muscle contractions, activating muscles responsible for knee extension and maintaining stability.

Set Up the Sled

• Load the sled with an appropriate weight. Position the sled on a flat, stable surface, ensuring it won’t slide or tip.

Assume a Proper Stance

• Stand facing the sled with your feet hip-width apart. Bend at the hips and knees, then step forward with one foot.

Grip and Position Hands

• Grip the handles so your hands are parallel on each upright.

Push the Sled

• Lean forward so there is tension throughout your body against the sled.
• Drive through your legs, extending your hips and knees.
• Push the sled forward, driving with your legs.
• Maintain a tight core as you step.

Move with Controlled Steps

• Take short, controlled steps as you push the sled. Speed is essential in CrossFit, but what’s more important is maintaining good form throughout the movement. This will help reduce the risk of injury.
• Focus on maintaining a steady and controlled pace. Continue pushing until you reach your desired distance or complete the designated time.

Sled Pulls

Sled pulls involve exerting force in a backward direction. This movement typically engages the posterior chain, including hamstrings, glutes, and lower back muscles. 

There are a few different types of sled pulls you can try. The first is the backward walking sled pull. This involves wearing a belt or harness with a rope attached to the sled. Then, walking backward, dragging the sled as you go. That’s why this exercise is also called a reverse sled drag. Reverse sled drags emphasize eccentric muscle contractions and place a demand on muscles involved in knee stabilization.

There is also the forward sled pull or drag. Forward sled drags also involve wearing a belt or harness with a rope attached to the sled. Instead of walking backward, you will pull or drag the sled behind you as you walk forward, usually with a pronounced forward lean. This type of movement is common in Strongman competitions and is more quad-dominant than the backward walking sled drag.

Lastly is the rope sled pull. This involves lower-body stabilization but is primarily an upper-body exercise. The rope sled pull exercise involves attaching a rope to a sled and then pulling the sled to you. Unlike the other variations of the sled pull, you remain stationary while the sled moves in this exercise.

How to Do Walking Backwards Sled Pulls

Set Up the Sled

• Load the sled with an appropriate weight.
• Attach a harness or belt to the sled, ensuring a secure connection.

Put on the Harness or Belt

• Adjust your harness or belt to fit snuggly but not so tight that it restricts movement.

Face the Sled

• Stand facing the sled with the harness attached to your body.

Walk Backward

• Begin walking backward, pulling the sled with each step.
• Focus on keeping your spine neutral by flexing your core.

Maintain Controlled Movements

• Take controlled steps, keeping a steady and deliberate pace.
• Continue pulling until you reach your desired distance or complete the designated time.

Sled Sprints

CrossFit workouts are typically completed for time, so most workouts involving sleds include sled sprints. This a common exercise used to improve runners’ speed. I especially like this workout for trail runners, hikers, and mountaineers who require significant leg strength over greater distances. Sprinters and road runners will also benefit from sled sprints, which can help develop explosive power.

If you’re an athlete of any kind, consider adding a heavy sled exercise to your training. If you’re not an athlete and just enjoy a challenging workout, sled sprints are a great way to work the entire body in a single movement for overall health improvement.

Warm Up

A warm-up is a critical aspect of any training program. That includes CrossFit. 

A 10-15 minute warm-up that causes you to break a light sweat, raise your heart rate, and deliver blood to the muscle fibers helps prepare the body for intensive work.

A dynamic warm-up is helpful for CrossFit, which often involves full-body exercises with heavy loads. Dynamic warm-ups simulate the movement of the forthcoming workout. For example, air squats are a dynamic warm-up for loaded squats.

Most CrossFit classes will start with mobility, cardio, and dynamic movement.

CrossFit Sled Workout

CrossFit uses sled workouts for strength training in different ways. Most workouts call for heavy loads over a short distance, while some use longer distances. The sled push is a full-body workout and a great addition to any strength training routine. Athletes looking to improve power output, speed development, and mental toughness should consider incorporating some of the below workouts into their training.

Start by using lighter weights for each WOD, then progress to heavy weights over time. Focus on maintaining proper form, especially with sled sprints, where form and technique tend to deteriorate in favor of speed.

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Mercury

5 Rounds For Time:

• 400 meter Run
• 25 meter Sled Push

• Rest 5 minutes

• Directly into, 5 Rounds of:
• 400 meter Run
• 25 meter Sled Pull

• Time Cap: 45 minutes

Field Day

Every 4 Minutes For 28 Minutes:

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

Push Pull

For Time:

• 7 Handstand Push-Ups (deficit for men)
• 50 ft Sled Pull
• 8 Handstand Push-Ups
• 50 ft Sled Pull
• 9 Handstand Push-Ups
• 50 ft Sled Pull
• 10 Handstand Push-Ups
• 50 ft Sled Pull

• Time Cap: 11 minutes

Outside the Box #1

AMRAP in 21 Minutes:

• 200 meter Run*
• 120 foot Sled Push

• *Add 200 meters to the Run after each round

Partner 6

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)

Fournier

For Time:

• 50 Shoulder-to-Overheads (115/75 lb)
• 50 foot Arm Over Arm Sled Pull
• 40 Burpees
• 50 foot Arm Over Arm Sled Pull
• 30 Sumo Deadlift High Pulls (85/55 lb)
• 50 foot Arm Over Arm Sled Pull

Lopez

AMRAP in 60 Minutes:

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

Dylan

7 Rounds for Time:

• 500 meter Row
• 25 meter Sled Push
• 500 meter Run

• Time Cap: 45 minutes

Two-Stroke Pull

5 Rounds for Time:

• 300 meter Run
• 20/15 calorie Assault Bike
• 44 ft Sled Pull

• Time Cap: 18 minutes

Sprint Couplet

For Time:

• 172 foot Sled Push
• 18/15 Bar Muscle-Ups
• 172 foot Sled Push

• Time Cap: 6 minutes

Hooch

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

Fit Santa

25 min AMRAP:

• 12 sandbag cleans (60/30lb)
• 25 feet sled push (155/115lb)
• 12 box overs (24/20)

The Alpaca

For Time:

• 126 foot Sled Push (6×32/24 Kettlebells), decreasing in load
• 2 Legless Rope Climbs
• 20 Kettlebell Clean-and-Jerks (2×32/24 kg)
• 42 foot Sled Push (2×32/24 Kettlebells)
• 2 Legless Rope Climbs
• 15 Kettlebell Clean-and-Jerks (2×32/24 kg)
• 42 foot Sled Push (4×32/24 Kettlebells)
• 2 Legless Rope Climbs
• 10 Kettlebell Clean-and-Jerks (2×32/24 kg)
• 42 foot Sled Push (6×32/24 Kettlebells)

Turner

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

Morrison

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 meter Sled Push

Winehouse

15 Rounds for Total Reps:

• 5 Rounds of:
• 25 meter Sled Push
• 90 second Rest

• Then, 5 Rounds of:
• 25 meter 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 meter Shuttle Runs
• 30 second Rest

Fat Eddie

For Time:

• 20 Back Squats (225/155 lb)
• 50 meter Prowler Sprint (180/130 lb)
• 20 Deadlifts (315/225 lb)
• 50 meter Prowler Sprint (180/130 lb)
• 20 Shoulder Presses (135/95 lb)
• 50 meter Prowler Sprint (180/130 lb)

Stone

4 Rounds for Time:

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

• Time Cap: 25 minutes

The Juicy

For Time (in a Team of 3):

• 10 Clean-and-Jerks
• 400 meter Barbell Carry
• 10 Clean-and-Jerks
• 400 meter Sled Pull
• 10 Clean-and-Jerks
• 400 meter Sled Push

Chaos

For Time:

• 35/30 calorie SkiErg
• 30/25 Burpees to Bar
• 45/40 Single-Arm Dumbbell Overhead Squats (50/35 lb)
• 40/45 Pistols
• 25 Box Jump-Overs (42/36 in)
• 110 ft Tumbler Pull (400/300 lb)

Thanksgiving Throwdown

EMOM for 30 Minutes:

• Complete 5 Rounds of Each Movement:
• 5 Front Squats (75% BW)
• Rest in 1 minute.
• 5 Push Presses (75% BW)
• Rest in 1 minute.
• 5 Muscle-Ups
• Rest in 1 minute.
• 30 meter Sled Push (200% BW)
• Rest in 1 minute.
• 10 calorie Assault Air Bike

Rope Chipper

For Time:

• 200 meter SkiErg
• 50/40 Double-Unders
• 200 meter Row
• 50/40 Double-Unders
• 0.4 mile Assault Air Bike
• 50/40 Double-Unders
• 200 meter Row
• 50/40 Double-Unders
• 200 meter SkiErg
• 90 foot Sled Pull (310/220 lb)

CW2 Jonathan Farmer

2 Rounds For Time:

• 1,500 meter Row
• 53 Push-Ups
• 11 Pull-Ups
• 5 Strict Press (115/85 lb)
• 100 meter Farmer Carry (2×45 lb)
• 50 meter Sled Push (70/50 lb)
• 300 meter Sprint

Kevin Pryor

3 Rounds for Time:

• 1000 meter Row
• 21 Push-Ups
• 100 meter Sled Drag
• 15 L Pull-Ups
• 100 meter Sled Drag
• 9 Kettlebell Swings (1.5 pood)
• 1 Rope Climb

Carson

For Time:

• 87 ft Sled Pull (245/185 lb)
• 12 Burpees
• 29 Wall Ball Shots (20/14 lb)
• 12 Overhead Squats (95/65 lb)
• 29 Box Jumps
• 12 Pull-Ups
• 29 calorie Row
• 87 ft Sled Pull (245/185 lb)

Outdoor Muscle Sled Circuit 1

3 Rounds For Time:

• 25 ft Sled Push
• 15 Push Ups
• 15 Air Squats
• 15 Burpees
• 25 ft Sled Pull

Outdoor Muscle Sled AMRAP

21 Minute AMRAP:

• 200 m Run
• 20 ft Sled Pull
• 20 Sit Ups
• 20 Mountain Climbers

Outdoor Muscle Sled EMOM

16 Minute EMOM:

• Odd Minutes:
• 25 ft Sled Sprint
• Even Minutes:
• 25 Air Squats

Outdoor Muscle Sled Circuit 2

5 Rounds For Time:

• 15 Burpees
• 15 Walking Lunges
• 5 Strict Pull Ups
• 15 ft Sled Pull

Outdoor Muscle AMRAP 2

15 minute AMRAP:

• 6 Pull Ups
• 20 ft Bear Crawl
• 20 ft Sled Pull
• 20 ft Bear Crawl

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All WODs with the exception of those written by Outdoor Muscle are sourced from WODWELL and CrossFit.com.