As many rounds as possible (AMRAP) in 20 minutes — 400-meter run and max reps pull-ups.
What is the Nicole WOD?
The Nicole WOD is one of the Crossfit Girl WODs. Athletes must complete as many rounds as possible (AMRAP) in 20 minutes: 400-meter run and max reps pull-ups. The score is the total number of unbroken pull-ups completed across all rounds in the 20 minutes. Nicole is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
With just two movements — running and pull-ups — Nicole is a straightforward CrossFit workout, however, your arms will tire quickly from the pull-ups, so the 400-meter run needs to be used sensibly. Remember that your total score is only based on your number of pull-ups, so while a slower run will help you recover, it will also reduce the amount of time you have to do pull-ups.
If you’re unable to run then that can be substituted with rowing or the assault bike. Pull-ups can be scaled to where you are currently at with your progressions, such as banded pull-ups or jumping pull-ups.
Tips for the Nicole WOD
- Pace the run based on your ability. Strong runners can leverage this for more time on pull-ups, however, don’t go too fast that you’re only able to string together a low number of reps.
- Stop before you get to failure on the pull-ups. Remember this is a 20-minute workout and you don’t want your arms to burn out early.
- Scale the movement if required.
Nicole WOD Videos
See how to do the Nicole WOD with the following videos and get inspiration from elite Crossfit athletes.
The CrossFit Akron team do the benchmark Nicole WOD.
See the Nicole workout performed at CrossFit Adaptation.