BenchmarksBenchmark · The Girls
Nicole
Run a lap, then hang on for max pull-ups: over and over.
AMRAP 20 min
Format
20 min · score = total pull-ups
Typical time
The workoutAMRAP 20 min
As many rounds as possible in 20 minutes of:
400 m Run
Max-rep Pull-ups (note your reps each round)
20 min · score = total pull-ups
Log your resultStimulus & strategy
Nicole flips the usual script: you run 400 meters, then do max unbroken pull-ups, and your score is only the pull-ups you accumulate. Note your reps each round so you can chase consistency, and resist the urge to sprint the run at the expense of your grip. The run is the rest: the bar is where the points are.
Standards
- · Score is the total number of pull-ups completed in 20 minutes; runs are not scored
- · Pull-up: chin over bar, arms fully extended at the bottom
- · Perform max pull-ups off the bar each round before the next run: coming off the bar ends that set
- · Record reps per round to track pacing
Scaling
- · Shorten the run to 300 m or 200 m
- · Band-assisted pull-ups or ring rows to accumulate volume
- · Cap at a lower time domain (e.g. 15 minutes)
Coaching tips
- · Run steady: a blown-out sprint just shrinks your pull-up sets.
- · Get on the bar quickly and take one honest max set before dropping.
- · Aim to match or beat your previous round's pull-up count each time up.
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