Nicole
20-Minute AMRAP of 400 m Runs & Max Pull-Ups
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The workout (Rx)
20:00 windowAs many rounds as possible in 20 minutes of
- 400 m run
- Max-rep pull-ups
Score is the total number of pull-ups.
Log your Nicole score
Just did Nicole? Add your score to the all-time leaderboard and see how you compare.
All-time leaderboard
Every score from FitClash challenges linked to Nicole.
No scores for Nicole yet.
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Scaling Nicole
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
As many rounds as possible in 20 minutes of: 400 m run Max-rep banded or jumping pull-ups Score is the total number of pull-ups.
Beginner
As many rounds as possible in 12 minutes of: 200 m run Max-rep ring rows Score is the total number of ring rows.
Nicole scores by level
| Level | Typical score |
|---|---|
| Beginner | Under 50 pull-ups |
| Intermediate | 50–99 pull-ups |
| Advanced | 100–149 pull-ups |
| Elite | 150+ pull-ups |
Approximate Rx totals from community results. Pull-up standard and running surface both move this score.
About Nicole
Nicole is one of the "Girls" benchmark workouts. It alternates a 400 m run with a single max-rep set of pull-ups for 20 minutes, and only the pull-ups count toward your score.
That creates a real trade-off: run faster and you get more sets, but arrive more tired. Go to failure on the bar and you'll pay for it on the next set. Finding the balance is the whole workout.
Tips for Nicole
- Treat each run as active recovery. A steady, repeatable pace usually beats sprinting to the bar.
- Stop each set one or two reps short of failure. Going all the way can cut your next set in half.
- A max set means one unbroken set. Once you drop off the bar, head out on the next run.
- Write your pull-ups down after each set so you don't lose count.
Nicole questions
What is the Nicole workout?
Nicole is a 20-minute AMRAP: run 400 m, then do one max-rep set of pull-ups, and repeat until time runs out. Your score is the total number of pull-ups.
How is Nicole scored?
Only pull-ups count. Add up the reps from every set and enter that total on FitClash. Rounds of running aren't part of the score.
What is a good Nicole score?
Around 100 pull-ups is a strong score and 150 or more is elite. Most people new to it finish with under 50.
How do I scale Nicole?
Use banded or jumping pull-ups, or shorten the run. A beginner version is 12 minutes of 200 m runs and max ring rows.
Who scores highest on Nicole?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.