Workout Description
AMRAP in 20 minutes:
400-meter Run
Max-rep Strict Pull-Ups
Score the total number of Strict Pull-Ups completed across all rounds.
Why This Workout Is Hard
Twenty minutes of running is paired with repeated max Strict Pull-Up sets, making upper-body pulling stamina and recovery the primary constraints.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Stamina reflects the repeated submaximal work and resistance to local fatigue in repeated 400-meter Runs and max Strict Pull-Up sets.
- Endurance (8/10): Endurance reflects the sustained breathing and cardiovascular demand of repeated 400-meter Runs and max Strict Pull-Up sets.
- Speed (5/10): Speed reflects cycle rate, transitions, and the value of moving quickly through repeated 400-meter Runs and max Strict Pull-Up sets.
- Strength (5/10): Strength reflects the absolute force and loading requirement of repeated 400-meter Runs and max Strict Pull-Up sets.
- Power (3/10): Power reflects the need for forceful, fast contractions while completing repeated 400-meter Runs and max Strict Pull-Up sets.
- Flexibility (3/10): Flexibility reflects the usable range of motion needed to perform repeated 400-meter Runs and max Strict Pull-Up sets safely and efficiently.
Scaling Options
Cap each Strict Pull-Up set at 3-5 reps, combine a max Strict set with Kipping Pull-Ups, or use challenging Banded Strict Pull-Ups or Ring Rows.
Scaling Explanation
The scale should permit five to six repeatable pulling sets without reaching unsafe failure, while the 400-meter Runs remain recovery-paced.
Intended Stimulus
Steady runs followed by strong but controlled strict pulling sets. Stop one rep before failure when possible so pulling volume remains repeatable across five to six rounds.
Coach Insight
Use the run to lower breathing, not to win the workout. Record every set and choose a consistent grip; a slightly smaller early set often produces a higher total.
Benchmark Notes
CrossFit's guidance targets roughly five to six sets. L5 at 45 reps is about 8-9 Strict Pull-Ups per set; L10 at 105 is about 18-21 per set while still completing the runs.
Modality Profile
The runs occupy most clock time, while Strict Pull-Ups provide the scored gymnastics work. There is no external load.
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