Nicole

girl

20-minute AMRAP: run 400m, then max rep pull-ups. Score is total pull-ups across all rounds. Tests running endurance and pulling capacity under fatigue.

Est. 2003

Rx Standards

Scheme

20 min AMRAP

Rx Male

Bodyweight

Rx Female

Bodyweight

Movements

2 total reps

1Run400m

1Pull-upMax reps

Performance Levels

Beginner

< 100 pull-ups

Beginner

< 100 pull-ups

Intermediate

100 pull-ups — 200 pull-ups

Intermediate

100 pull-ups — 200 pull-ups

Advanced

200 pull-ups — 300 pull-ups

Advanced

200 pull-ups — 300 pull-ups

Elite

300 pull-ups+

Elite

300 pull-ups+

Tips & Strategy

•Run at 85% effort — your pull-up numbers drop fast if you redline
•Drop from the bar before failure to preserve grip
•Kipping or butterfly pull-ups are essential for high scores
•Aim for 5-6 rounds with large unbroken pull-up sets

Other WODs in this category

Amanda

9-7-5

Angie

For time

Annie

50-40-30-20-10

Barbara

5 rounds (3 min rest between rounds)

Candy

5 rounds for time

Chelsea

EMOM 30 min

Your Score

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