Workout Description

Why This Workout Is Medium

Low skill, very short duration, and simple movements make this approachable, but the sled push at moderate load creates a brutal anaerobic spike. Most athletes will finish between 3–6 minutes if loaded appropriately. The intensity is high, legs will flood, and pacing mistakes are costly, yet the overall volume and technique demands remain modest.

Benchmark Times for Sprint Sled Sprint

• Elite: <3:00
• Advanced: 3:15-3:30
• Intermediate: 4:00-4:30
• Beginner: >7:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Transitions are minimal and the entire effort is a sustained sprint—fast starts and quick turnover matter most.
• Power (8/10): Explosive acceleration on the sprints and aggressive leg drive on the sled emphasize rapid force production.
• Strength (5/10): Pushing a weighted sled requires solid lower-body strength and trunk rigidity, especially on slower turf.
• Stamina (4/10): One long sled effort taxes the legs continuously, but total volume is low and the piece is over quickly.
• Endurance (3/10): Short time domain and sprints keep aerobic demands modest. You’ll breathe hard, but it’s more about quick, intense efforts than sustained cardio.
• Flexibility (1/10): Basic running and pushing positions; no advanced range of motion requirements beyond normal ankle and hip mobility.

Movements

• Sprint
• Sled Push

Scaling Options

Scale to: 100 yd sled push (75/55 lb) • 75 yd sled push (105/85 lb) • 2 x 50 yd sled pushes with brief turn (85/65 lb)

Scaling Explanation

Adjusting load or distance preserves the sprint stimulus and continuous push while matching athlete capacity and surface friction.

Intended Stimulus

Fast, high-output sprint piece. The first run is quick but controlled, the sled is a hard grind without stopping, and the final run is an all-out kick on heavy legs. Breathing will spike, quads will burn, and you should finish spent but not paced like a long workout.

Coach Insight

Open fast, not reckless: 90–95% on the first sprint, then settle into relentless, short steps on the sled. Save one gear for the final 30 yards. Biggest tip: Do not stop the sled—micro-rest by slowing cadence, not by standing still. Avoid starting all-out on run one and crashing on the sled. Keep hands high, torso tight, and drive through your feet.

Benchmark Notes

Times range from about 7:00 for newer athletes to around 3:00 for elites. The sled push will consume most of the time. If your surface is unusually slow or grippy, expect times to drift up by 30–90 seconds even with the same load.

Modality Profile

Most of the workout time is spent under external load on the sled (weightlifting/odd object). The two short sprints contribute meaningful but brief monostructural work. There is no gymnastics element. Expect roughly two-thirds of effort on the sled and one-third on running.

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