Nicole
AMRAPA unique scoring format - run 400m, then max unbroken pull-ups. Repeat for 20 minutes. Your score is total pull-ups accumulated.
The Workout
AMRAP 20 minutes
- 1400m Run
- 2Max Pull-ups
Time Cap: 20 minutes
Equipment Needed
Pull-up barRunning route (400m)
Target Time
Beginner
50-80 pull-ups
Intermediate
80-120 pull-ups
Advanced
120-180+ pull-ups
Strategy & Tips
Nicole is unique - you run 400m then do max unbroken pull-ups. When you drop from the bar, run again. Score is total pull-ups.
- Run at a sustainable pace - you're doing this many times
- Pull-ups must be unbroken - when you drop, that set is over
- Don't go to absolute failure on pull-ups - save a rep or two
- Pace your runs to recover for the next pull-up set
- Expect pull-up numbers to decrease each round
Pacing
This is about total pull-ups, not rounds. Controlled runs (2:00-2:15) allow for better pull-up performance than sprinting.
Scaling Options
Scaled
- 400m Run
- Max Ring Rows or Banded Pull-ups
RX+
- 400m Run
- Max Chest-to-bar Pull-ups
Benchmark Times
Elite
180+ pull-ups
Advanced
120-180 pull-ups
Intermediate
80-120 pull-ups
Beginner
50-80 pull-ups
Workout Variations
Nicole + Row
500m row instead of 400m run
Team Nicole
Partner version - one runs while other does pull-ups
Nicole 2.0
400m run + max muscle-ups
Related Workouts
Frequently Asked Questions