Overview The sled push—performed with a prowler or plate‑loaded sled—combines maximal leg drive with lung‑searing conditioning. Because each step is purely concentric, joints avoid the micro‑trauma typical of barbell lifts, making sled pushes a rehab staple and a favorite deload substitute for squats. They are also one of eight benchmark stations in Hyrox racing, where athletes must move a weighted sled for 50 m mid‑event. Whether you load heavy for force or strip plates for

Overview Wall balls combine a full squat with an overhead throw, testing leg drive, core stability, and shoulder stamina while spiking heart rate. Holding a medicine ball at the chest, you drop into a squat and launch the ball to a 10‑foot target (9 ft for women), catch it, and flow into the next rep. The move hammers quads, glutes, hamstrings, core, shoulders, and upper back, making it a functional‑fitness staple and the decisive final station in Hyrox. How to Perform Setup: