Nicole

An open-ended AMRAP: an honesty test for how much quality work your engine can actually produce.

Grade: Engine · AMRAP · 20:00

The workout

• Move: 400 m Run
• Move: Max unbroken Pull-ups · leaving the bar ends the set
• Note: Write down your reps every round
• Target: Benchmark · score is pull-ups only: run steady, take one honest max set, match round one late

Why we programme this

With no cap to hide behind, an AMRAP measures your engine directly: how much repeatable, quality work you can put out in the window. It builds the sustained-output capacity that lets a hybrid athlete keep the throttle open while others fade in the back half. The first round should feel almost restrained: the score is won in the last few minutes, not the first.