Overview The sled pull marries brute posterior‑chain strength with high‑octane conditioning. Every hand‑over‑hand stroke recruits quads, glutes, hamstrings, lats, and grip while keeping joint stress low thanks to an all‑concentric load. It’s a staple in Hyrox racing and a go‑to for functional fitness athletes who need real‑world power without heavy spinal loading. As an added bonus, every stride reinforces ankle dorsiflexion and knee tracking, turning the drill into sneaky mo

Overview The split jerk is the heaviest‑loading overhead lift in Olympic weightlifting. After a powerful leg drive, you split the feet front–back and drop the hips under the bar, securing it overhead with elbows locked before recovering to a stable stance. This movement converts maximal leg power into overhead stability, demanding precise timing, footwork, and mobility. CrossFit athletes leverage the split jerk for fast barbell cycling in workouts like ‘Grace,’ while weightli