The Girls20 min AMRAP
Nicole workout
20 min AMRAP: 400 m Run & Max Pull-ups
Nicole alternates a 400 m run with one set of as many pull-ups as you can do, for 20 minutes. Your score is the total number of pull-ups, so the run is your rest and the pull-up bar is where the work counts. It is a smart way to build pull-up volume under fatigue.
The workout
As many rounds as possible in 20 minutes of:
- 400 m run
- Max pull-ups (one set)
Duration: 20 min
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Rx loads
Bodyweight only: no loads to set.
Duration
The workout lasts 20 minutes. Your score is the rounds and reps you complete before the clock stops.
Scaling options
- Banded pull-ups or ring rows, still in one max set.
- Row 500 m or bike instead of running.
- Shorten the run to 200 m.
Strategy tips
- Each set ends when you come off the bar, so stop one rep short of failure to protect later rounds.
- Run at a pace that lets you start the pull-ups with your breathing under control.
- Write down each set's count as you finish it.
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