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.
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.