Intro: There’s no hiding from the sled. It’s one of the most effective tools for building raw power, mental grit, and high-output conditioning.
In this RB100 challenge, your mission is to burn 100 calories using the sled push/pull. Whether you’re using a motorised assault sled, turf-based prowler, or weight sled + wearable tracker — you’ll earn every calorie.
How to Structure It
Depending on your setup:
- Prowler on turf: track total distance (e.g. 20m lengths) and time
- Motorised sled or assault sled: use built-in calorie tracker
- Weight sled with heart rate monitor: estimate using tracker like MyZone or Whoop
Sample Format:
- Push 20m → Pull back 20m = 1 set
- Repeat until 100 calories burned or distance/time target achieved
Scaling Options
- 10 x 10m push/pull with rest between
- Alternate push/pull rounds with bodyweight exercises (e.g. push-ups or lunges)
- Reduce load to maintain pace without sacrificing form
Why It Works
- Total-body engagement: legs, hips, shoulders, core
- No eccentric loading = reduced DOMS, faster recovery
- Great for rehab, athletic performance, and fat loss
- Builds high-output conditioning without impact
Tips for Success
- Keep torso tight and posture forward during push
- Use a strong rope or strap for pulls — avoid jerky motion
- Set a calorie/time benchmark and try to beat it weekly
