Sled & Carry
Fifteen minutes of push, pull and carry. No running at all.
AMRAP
≈ 15 min
3 exercises
Coach's note
Race weight, not a load you can sprint. Grip gives out before the legs do — plan for that.
The session
- 1
Sled Push
6 sets · 25 m
50m sled push. Low body angle, short choppy steps, no stopping.
- 2
Sled Pull
6 sets · 25 m
50m sled pull. Hip hinge, big arm pulls, walk back fast.
- 3
Farmers Carry
6 sets · 50 m
200m farmers carry. Tall posture, minimise drops.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Sled & Carry as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore AMRAP workouts
- HYROX AMRAPTwenty minutes: run, ski, wall balls, carry — repeat.
- Engine BuilderTwelve minutes of row, swing and burpee.
- Bodyweight 20Pull, dip, squat. Twenty minutes with almost nothing to set up.
- Run & Wall BallTwenty minutes alternating 400 metres and 20 wall balls.
- Five StationsThree rounds of five one-minute stations, a minute rest between.
- Long GrindThirty minutes at a pace you could hold for sixty.