AMRAP 20 mins: Run 400 meters, Max rep Pull-ups
Primary movement: Pullups
Nicole is a 20-minute AMRAP of 400 meter runs and max-rep pull-ups. Each round you run 400 m, then hang on the bar for as many pull-ups as you can - the round ends when you drop. Your score is total pull-ups. The format creates a brilliant dilemma: run faster and arrive with less in your arms, or jog and leave time on the table. Nicole tests grip endurance and honest self-knowledge about your own recovery.
| Level (Reps) | Men | Women |
|---|---|---|
| beginner | 40 | 30 |
| intermediate | 70 | 55 |
| advanced | 100 | 85 |
| elite | 140+ | 115+ |
Score is total pull-ups in 20 minutes.
Where does your Nicole land?
Log it once and the app places you on this table automatically, then tracks the trend.
Don't max out any single set - dropping at 70-80% of your max keeps the next rounds productive. Most athletes get 5-6 rounds; plan for pull-up sets of roughly half your fresh max. Run the 400s briskly but controlled: the pull-up bar is where you score. Kipping is standard. In the last 2 minutes, empty the tank - that final set can be 20% of your score.
Scaled: same format with jumping pull-ups or banded pull-ups. Beginner: 200 m runs with max-rep ring rows. The max-effort-then-drop format is the stimulus - keep it.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.