6 Time Based Sled Workouts

Previous articles have focused primarily on workouts based on completing prescribed distances. This time, we’ll take a look at workouts based on prescribed time domains.

Links to Previous Articles:

9 Conditioning Workouts for the Sled

More Fun with Sleds

Measuring time based workouts
An effective way of structuring time based workouts is to run them in a shuttle format. This can be set-up by placing cones at the start line, 10yd, 20yd, 30yd and 40yd (this can be adjusted to suite nearly any training space). Shuttles keep participants in a contained area and allow for convenient measurement of work completed. Employing prescribed work/rest intervals can also be helpful when managing larger groups.

Prescribing load
It is important that the coach is familiar with the equipment, pushing surface,workout objective and athlete capabilities. These factors contribute to significant differences in what constitutes an appropriate load. It will be up to you to determine the appropriate weight prescription, based on the above considerations.

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The Workouts

3 rounds for total distance:
:10 Sled Push Shuttle
(rest :50)
:20 Sled Push Shuttle
(rest :40)
:30 Sled Push Shuttle
(rest :30)
:40 Sled Push Shuttle
(rest :20)
:50 Sled Push Shuttle
(rest 5:00 between rounds)

Each round takes 5:00 to complete and is followed by a 5:00 rest, this allows two athletes to use the same sled.

The 5:00 recovery between rounds can be replaced by an 800m recovery run, depending on desired training effect.

The variable and means of measuring work is the distance covered.

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For total distance:

3 rounds:
:30 Sled Push Shuttle
:30 Rest

(rest 3:00)

3 rounds:
:30 Sled Push Shuttle
:30 Rest

(rest 3:00)

3 rounds:
:30 Sled Push Shuttle
:30 Rest

Each workout of 3 rounds requires 3:00 to complete and is followed by a 3:00 rest. This structure allows for two athletes to share a sled. It also allows for two additional athletes to work during the 3:00 rest.

This workout can also be done with a recovery run in place of the 3:00 rest.

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4:00 for distance:
Sled Push Shuttle

(rest 8:00)

4:00 for distance:
Sled Pull Shuttle

Even though athletes should cover a significant amount of distance during the 4:00 interval, the shuttle format will keep participants in a relatively contained area.

The objective is to move continuously for the entire 4:00 interval.

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2 rounds for total distance:
:30 Sled Push Shuttle
(rest 1:00)
:30 Sled Push Shuttle
(rest :45)
:30 Sled Push Shuttle
(rest :30)
:30 Sled Push Shuttle
(rest :15)
:30 Sled Push Shuttle
(rest 5:00 between rounds)

The rest gets shorter after each shuttle. You’ll be ready for a 5:00 rest when it comes.

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7 rounds:
3:00 to complete
80yd Sled Push Shuttle
(rest in remaining time)

The faster the 80yd shuttle is completed, the longer the rest.

This work can be adjusted to include running by following each 80yd shuttle with a 400m recovery run.

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8 rounds for distance:
:10 Sled Push Shuttle
:20 Rest

(rest 4:00)

8 rounds for distance:
:10 Sled Push Shuttle
:20 Rest

(rest 4:00)

8 rounds for distance:
:10 Sled Push Shuttle
:20 Rest

This workout is an inverted version of the infamous “Tabata Protocol”. The short work periods allow for heavier weight on the sled or faster shuttles.

An 800m recovery run works nicely in place of the 4:00 rest.

 

August Schmidt

-Bachelor of Science, Auburn University 1997
-Master of Education, Northern Arizona University 2005
-USA Weightlifting Club Coach 2001
-CrossFit Level 1 Instructor 2009
-USA Weightlifting National Coach 2012
-EVCF Regional Team Coach 2013, 2014, 2015, 2016, 2017
-EVCF CrossFit Games Team Coach 2014
-Masters National Record Holder: Snatch 130kg & Total 287kg (105kg 40-44)
-5 x American Masters Weightlifting Champion
-5 x American Masters – Best Lifter (2 x 35-39yrs, 3 x 40-44yrs)
-3 x Masters Nationals Weightlifting Runner-up
-President of Arizona Weightlifting Federation – LWC 48, 2016-current