What is a good score for Strict Nicole?

Good scores for Strict Nicole depend on your fitness level: Elite athletes achieve over 15 reps, advanced athletes target 35 reps-15 reps, intermediate athletes aim for 55 reps-35 reps, and beginners should focus on proper form over hitting 55 reps.

What is considered a good Strict Nicole score?

A good Strict Nicole score for most CrossFit athletes is between 55 reps-35 reps (intermediate level). Elite scores are over 15 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Strict Nicole?

Your Strict Nicole target should match your fitness level. Beginners should aim for around 55 reps with good form, while advanced athletes can target 35 reps-15 reps. Always prioritize proper movement over maximum reps.

How do I scale Strict Nicole?

Strict 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 Strict Nicole work?

Strict Nicole primarily works the muscles involved in Run, Strict Pull-Up. This workout develops muscular endurance.

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.

Movements

Run
Strict Pull-Up

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.