Nicole Benchmark WOD
AMRAP 20: Run 400m, then max pull-ups with remaining time. Running meets pulling.
The Workout
AMRAP 20 minutes:
Run 400m
Max Pull-ups (with time remaining in the minute)
Rx Standards:
Men: As prescribed
Women: As prescribed
Equipment Needed
- Pull-up bar
- Running route
Time Standards
History of Nicole
Nicole is a Girl WOD benchmark that combines running with max effort pull-ups. Named in the CrossFit tradition, it tests the ability to pull while fatigued from running.
Complete Strategy Guide
Nicole rewards fast running and efficient pull-ups. Run pace determines pull-up volume.
Beginner Strategy
Run at moderate pace. Do as many pull-ups as possible each round.
Pacing
- • Run 400m in 2:30-3:00
- • Pull-ups: max reps in remaining time
- • Repeat
Movement Tips
- • Controlled run pace
- • Banded or jumping pull-ups
Scaling Options
- • Ring rows instead
- • Run 200m instead
Pro Tips
- • 10+ rounds is good
- • Run faster = more pull-ups
- • Pace the run
Intermediate Strategy
Run sub-2:00 per 400m. Pull-up efficiency matters.
Pacing
- • Run in 1:45-2:00
- • Max pull-ups (15-25 per round)
- • Quick transitions
Movement Tips
- • Fast run
- • Kipping pull-ups
Scaling Options
- • Rx if possible
Pro Tips
- • 12+ rounds is solid
- • 200+ total pull-ups
- • Grip management
Advanced Strategy
Sub-1:30 runs. Big pull-up sets. 250+ total pull-ups.
Pacing
- • Run sub-1:30
- • Max pull-ups (25-35 per round)
- • Fast transitions
Movement Tips
- • Hard run
- • Butterfly pull-ups
Scaling Options
- • Rx only
Pro Tips
- • 300+ pull-ups is elite
- • Run as fast as possible
- • Pull-up efficiency key
General Tips for Nicole
Run fast to get more pull-ups
Grip fails quickly
Count your pull-ups
Recommended Gear
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