What is a good score for Nicole?

Good scores for Nicole depend on your fitness level: Elite athletes achieve over 20 reps, advanced athletes target 60 reps-20 reps, intermediate athletes aim for 100 reps-60 reps, and beginners should focus on proper form over hitting 100 reps.

What is considered a good Nicole score?

A good Nicole score for most CrossFit athletes is between 100 reps-60 reps (intermediate level). Elite scores are over 20 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Nicole?

Your Nicole target should match your fitness level. Beginners should aim for around 100 reps with good form, while advanced athletes can target 60 reps-20 reps. Always prioritize proper movement over maximum reps.

How do I scale Nicole?

Nicole can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Nicole work?

Nicole is a full-body workout that develops multiple fitness domains.

Workout Description

AMRAP in 20 minutes 400 meter Run Max Rep Pull-Ups

Why This Workout Is Hard

Nicole blends sustained running with high-volume, unbroken pull-up sets over 20 minutes. The aerobic demand is steady, but the limiting factor is grip and pulling stamina under fatigue. Skilled athletes can accumulate 120–170+ pull-ups, while newer athletes require significant scaling. Movement complexity is moderate, but the volume and duration push this solidly into a hard benchmark.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Max-rep pull-up sets under fatigue challenge grip, lats, and midline endurance. The workout rewards athletes who can repeatedly approach high-rep sets with minimal degradation in form and volume.
Endurance (8/10): Twenty minutes of repeated 400m efforts requires aerobic efficiency and the ability to recover while moving. The run pace should be sustainable yet purposeful to support multiple high-quality pull-up sets.
Speed (6/10): Moderate emphasis on keeping run splits tight and transitioning quickly to the bar. Set cadence matters, but excessive sprinting will backfire on subsequent pull-up capacity.
Power (3/10): Explosiveness shows up in a crisp kip and a strong hip drive, but efforts are not maximal; most performance gains come from aerobic control and muscular endurance.
Strength (2/10): No external loading and no maximal efforts. Strength contributes minimally beyond the baseline ability to perform strict and kipping pull-ups efficiently.
Flexibility (2/10): Basic overhead and shoulder range are needed for a safe, efficient kip and full extension, but the mobility demands are not extreme or skill-limiting for most athletes.

Scaling Options

Scale to: Ring Rows (feet under hips) • Banded or Jumping Pull-Ups • Reduce run to 200–300m while keeping unbroken pulling sets

Scaling Explanation

These options preserve the couplet’s engine-plus-pulling stimulus by matching movement patterns and keeping pull-up sets unbroken while adjusting difficulty and running volume to maintain intent.

Intended Stimulus

Steady cardio on the run with calm breathing, then a confident, unbroken pull-up set that stops just shy of failure. You should feel your grip and lats accumulate fatigue while your heart rate stays controlled. The best results come from disciplined run pacing that protects repeatable, quality pull-up sets throughout.

Coach Insight

Pace runs at about your 1–2 mile effort—fast but not sprinting—so you arrive composed for big pull-up sets. The one tip: end each pull-up set 1–2 reps before failure to protect later rounds. Avoid death-marching the run or redlining the first two pull-up sets; both crush consistency.

Benchmark Notes

Score is total pull-ups across all rounds in 20 minutes. These levels map typical totals from beginner through elite. Faster running yields more pull-up opportunities, but large, unbroken sets are the main driver. Aim to hold consistent run splits and repeatable pull-up sets.

Modality Profile

Two modalities: monostructural running and gymnastics pull-ups. Time distribution typically favors running (about two-thirds of total time) with shorter, intense pull-up sets after each run. No external loading is used, so weightlifting has a zero contribution.

Similar Workouts to Nicole

If you enjoy Nicole, you might also like these similar CrossFit WODs:

Never Forget 31.01.2022 (91% similar) - AMRAP in 20 minutes 22 seconds 24 Burpees 29 Air Squats 1 minute Plank Hold 31 Alternating Lunges...
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Mac (91% similar) - 2 Rounds for Time 50 Air Squats 5 Pull-Ups 7 Burpees 2 minute Plank Hold (cumulative) 50 Push-Ups...
Row Ya Boat (91% similar) - On a 20 minute clock: Max Row (for meters)...
The 50s (90% similar) - For Time Buy-in: 1000 meter Row Then, 50 reps each of: Burpees Air Squats Hollow Rocks Push-Ups...
McLaren (90% similar) - AMRAP in 20 minutes: 3 Thrusters (50% of bodyweight) 5 Box Jumps (24/20 in) 7 Hand-Release Push-Ups ...
Fat Amy (89% similar) - For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 K...
Open 23.2A (89% similar) - AMRAP in 15 minutes: 5 Burpee Pull-Ups 10 Shuttle Runs (25 ft out, 25 ft back) *Add 10 shuttle runs ...

These WODs similar to Nicole share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Twenty minutes of repeated 400m efforts requires aerobic efficiency and the ability to recover while moving. The run pace should be sustainable yet purposeful to support multiple high-quality pull-up sets.
Stamina	8/10	Max-rep pull-up sets under fatigue challenge grip, lats, and midline endurance. The workout rewards athletes who can repeatedly approach high-rep sets with minimal degradation in form and volume.
Strength	2/10	No external loading and no maximal efforts. Strength contributes minimally beyond the baseline ability to perform strict and kipping pull-ups efficiently.
Flexibility	2/10	Basic overhead and shoulder range are needed for a safe, efficient kip and full extension, but the mobility demands are not extreme or skill-limiting for most athletes.
Power	3/10	Explosiveness shows up in a crisp kip and a strong hip drive, but efforts are not maximal; most performance gains come from aerobic control and muscular endurance.
Speed	6/10	Moderate emphasis on keeping run splits tight and transitioning quickly to the bar. Set cadence matters, but excessive sprinting will backfire on subsequent pull-up capacity.