HILLWOD 19 brings us a healthy serving of UP-HILL Sled pushes and hill sprints! It’s a suckfest. Do it.
- Push a heavy sled 100 meters up hill.
- Every time you stop pushing, sprint to the top of the hill. Return to the sled and keep pushing.
- Repeat this pattern until you reach the top of the hill with the sled.
- Sled Weight: The surface area of your sled base, the surface you’re on and the incline will dictate the weight you use.
The suggestion is to load the sled with weights/plates equalling your bodyweight (not counting the sled weight).
To get the intended weight right for your situation, aim for a weight that is about your 10 meter (30 feet) max for an up hill push.
- Recovery: After you reach the top, walk or easy run back to the sled.
- Time Limit: If you finish in less than 20 minutes, then continue with a downhill push, pushing as far as you can, sprinting to the star line, returning to the sled and continuing the push. If you make it back to the start with the sled in 20 minutes, then continue the pattern back up the hill.
- Bonus Downhill Sled Sprints: If you want a burner finish, then drop half the weight from the sled and sprint back in five 20 meter sprints.
- Body Position: Your choice of a bent arm or straight arm push.
- #hillseeker #hillwod to share your photos or experience!
Notes from Jeff’s test run of this HILLWOD: I did this one on a 2-4% incline in front of the Hillseeker Training Center.
The street surface is mixed asphalt and includes some very sticky sections that must be magnetically activated to grab on and hold the sled!
It took me 17:38 to get the sled to the top. I ran 30KG of plates back to the start, returned to the sled and completed the five 20M downhill sled sprints.
Sled weight: 80KG.
Have a great hill workout!
— Coach Jeff