Max Effort Sled Workout

by Westside Barbell on March 20, 2020

Training Brief

  1. This Max effort movement is performed with a weighted sled attached to a belt around your waist. 
  2. When pulling ensure your heel is striking the pavement first not the ball of your foot.
  3. Sled trip should be approximately 60 yards

Warm-Up


Warm-up with 30% of your perceived Max.


Main Movement

  1. Pull your sled for 60 yards per trip increasing the weight pulled each set.
  2. Your jumps should be made with the goal of reaching your max weight around the 7th trip.

Example 

  1. 60 yard trip with a sled weight of 90lbs
  2. 60 yard trip with a sled weight of 135lbs
  3. 60 yard trip with a sled weight of 180lbs
  4. 60 yard trip with a sled weight of 225lbs
  5. 60 yard trip with a sled weight of 270lbs
  6. 60 yard trip with a sled weight of 315lbs
  7. 60 yard trip with a sled weight of 360lbs

     

    Indicators you have reached your max:

    - No longer able to pull the sled with your heel striking the pavement first
    - You can no longer move the sled straight forward. You are starting to "drunk walk"
    - You no longer are able to move the sled

    Accessories

    Lower Body

    Body Weight = Lbs To Put On Sled
    1. 8 x 60-yard return trips with bodyweight on sled going forward
    2. 6 x 60-yard return trips with bodyweight on sled going backward
    3. 2 x 60-yard return trips with bodyweight on sled going sideways

    Upper body

    Choose Your own weight

    • 8 x 60-yard return trips walking forward pummeling with straps in hands
    • 8 x 60-yard return trips walking backward pulling straps to face
    • 6 x 60-yard return trips walking forward tricep extensions
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