Nicole Workout
AMRAP in 20 minutes
- 400m Run
- Max Rep Pull-ups
Score is total pull-ups completed. Each time you drop from the bar, you must run 400m before attempting more pull-ups.
Benchmark Scores
- Beginner: 40-60 pull-ups
- Intermediate: 60-80 pull-ups
- Advanced: 80-120 pull-ups
- Elite: 120+ pull-ups
Tips
- Understand the scoring: The run is a penalty for dropping. Your goal is to maximize pull-ups while minimizing runs.
- Don't go to failure: Stop 1-2 reps before failure. Grip fatigue compounds quickly—leaving reps in the tank keeps you on the bar longer.
- Kipping is your friend: Efficient kipping pull-ups will dramatically increase your score versus strict pull-ups.
- Consider big sets: If you can do 20+ unbroken, doing one big set then running might beat multiple small sets with more runs.
- Run pace matters: A fast 400m gets you back to the bar quicker. But don't sprint—you need grip recovery time.
- Track your rounds: Know how many pull-ups per round. If you're getting 15, 12, 8, 5... you're going to failure too often.
- Chalk up: Grip is everything. Use chalk liberally between sets.
- Scale the pull-ups: Ring rows or banded pull-ups work. Same rules apply—drop means run.