First Sled Push Workout!

After my first experience of a sled push with "Open weight" 152kg I decided that I should start practicing.

I found a workout online:

6 rounds:

500m run

30m sled push (152kg)

I had just finished a crossfit session so was pretty warm already. I started building up the weight as it is actually my first time (outside of a sim) doing any sled pushes.

1. 6 x 20m sled push 32kg (sled only)

2. 4 x 20m 72kg (including sled)

3. 4 x 20m 97kg

4. 2 x 20m 132kg

   1. Failed after about 10 metres because my shoes kept slipping when I tried to push!

   2. Not sure if this was due to my technique (too high/low), my strength or my shoes.

   3. Dropped the weight down until i wasnt slipping

5. 2 x 20m 122kg

This 122kg weight was super challenging especially the final 5 metres of each lap.

Clearly I wouldnt be able to do the 152kg weight, so I adapted and kept it challenging:

6 rounds:

500m run

20m sled push (122kg)

I tried to keep the runs under 3 minutes but it was about 1pm on a boiling hot day here in Thailand so after a few rounds I just settled for being able to finish the runs and not collapse at the sled.

I found the long arm grip much more comfortable.. but at 122kg it wasnt an efficent way to move the weight. I stuck with the close grip. the final 3 rounds were super difficult for the last 5m of the push, I really really felt it. But I didnt feel too much deterioration from the run.. more practice needed. the workout took a total of 24m31s 85% of which was in zone 4.

This afternoon I will take a nice gentle jog for 8-10k to compensate from a tough workout.

I would like to have some workouts where do a mini sim but try to find a nice baseline for my heart-rate on the 500m-1km runs and try to measure it over time, improve my recovery time on the runs. during the simulations after some of the excercises I can feel myself moving at a snails pace on the run for 2-300 metres and that is where I will start to fall behind and lose competitiveness.

I need to do some proper research on the most efficient sled push technique and practice it. I defienitly felt a difference when I moved my hands around.