The eight stations.

Do this. Legs and core, not arms. Hinge and drive through the whole pull.

Not this. Yanking with the arms and burning out the lats in the first 300m.

Do this. Stay low, arms extended, drive with the legs. Steady and continuous beats sprint-then-stall.

Not this. Standing too upright, then stalling halfway and having to restart a dead sled.

Do this. Hand over hand, sit back, use bodyweight. Rhythm is the differentiator.

Not this. Standing upright and pulling with the arms. Costs most athletes nearly twice their sled push time.

Do this. Chest to floor, jump from the bottom, keep it low and rhythmic.

Not this. Stepping out of the burpee and standing tall between reps. One of the two biggest time losses in the race.

Do this. Legs, then core, then arms. Damper 4 to 6.

Not this. Opening with the arms and rowing the whole piece out of sequence.

Do this. Do not set them down. Grip is the limiter here, not the legs.

Not this. Putting the bells down once. Picking them back up costs more than pushing through would have.

Do this. Knee touches the floor every rep, stand tall between reps.

Not this. Technique drifting badly under fatigue and picking up no-reps late.

Do this. Leg drive, not an arm press. Catch in the squat. Break into planned sets before you fail.

Not this. Going to failure on the first set, then stalling. The single biggest station in the race.