Benchmark training
AMRAP 20: Run 400m, then max pull-ups with remaining time. Running meets pulling.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
As prescribed
Women · Rx
As prescribed
Workout format
amrap
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Run at moderate pace. Do as many pull-ups as possible each round.
PacingRun 400m in 2:30-3:00
MovementControlled run pace
ScalingRing rows instead
Coach note10+ rounds is good
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Run sub-2:00 per 400m. Pull-up efficiency matters.
PacingRun in 1:45-2:00
MovementFast run
ScalingRx if possible
Coach note12+ rounds is solid
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Sub-1:30 runs. Big pull-up sets. 250+ total pull-ups.
PacingRun sub-1:30
MovementHard run
ScalingRx only
Coach note300+ pull-ups is elite
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
Run fast to get more pull-ups
Grip fails quickly
Count your pull-ups
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.