What is a good score for Nicole?

Good scores for Nicole depend on your fitness level: Elite athletes achieve over 19 reps, advanced athletes target 56 reps-19 reps, intermediate athletes aim for 101 reps-56 reps, and beginners should focus on proper form over hitting 101 reps.

What is considered a good Nicole score?

A good Nicole score for most CrossFit athletes is between 101 reps-56 reps (intermediate level). Elite scores are over 19 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Nicole?

Your Nicole target should match your fitness level. Beginners should aim for around 101 reps with good form, while advanced athletes can target 56 reps-19 reps. Always prioritize proper movement over maximum reps.

How do I scale Nicole?

Nicole can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Nicole work?

Nicole is a full-body workout that develops multiple fitness domains.

Nicole WOD - Benchmark Times, Scaling & Strategy | CrossFit Girl | PRZilla

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): The score is total pull-ups, so this WOD heavily taxes upper body pulling muscular endurance and grip stamina. The runs serve as active recovery but also contribute to overall fatigue affecting pull-up capacity.

Endurance (7/10): A 20-minute AMRAP consisting of a 400m run followed by max rep pull-ups in the remaining time of each round. This tests cardiovascular fitness from the run and the ability to repeatedly perform pull-ups under fatigue.

Speed (5/10): Maintaining a strong running pace to maximize time for pull-ups, and then efficiently cycling pull-ups, is key for a good score.

Strength (4/10): Pull-ups test relative bodyweight pulling strength. The ability to do many reps indicates good strength endurance in this pattern.

Power (3/10): Kipping pull-ups have a power component, but the WOD is more focused on sustained pulling endurance and running pace.

Flexibility (2/10): Requires basic mobility for running and full range of motion for pull-ups.

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These WODs similar to Nicole share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	7/10	A 20-minute AMRAP consisting of a 400m run followed by max rep pull-ups in the remaining time of each round. This tests cardiovascular fitness from the run and the ability to repeatedly perform pull-ups under fatigue.
Stamina	8/10	The score is total pull-ups, so this WOD heavily taxes upper body pulling muscular endurance and grip stamina. The runs serve as active recovery but also contribute to overall fatigue affecting pull-up capacity.
Strength	4/10	Pull-ups test relative bodyweight pulling strength. The ability to do many reps indicates good strength endurance in this pattern.
Flexibility	2/10	Requires basic mobility for running and full range of motion for pull-ups.
Power	3/10	Kipping pull-ups have a power component, but the WOD is more focused on sustained pulling endurance and running pace.
Speed	5/10	Maintaining a strong running pace to maximize time for pull-ups, and then efficiently cycling pull-ups, is key for a good score.

Attribute

Score

Explanation

Endurance

7/10

A 20-minute AMRAP consisting of a 400m run followed by max rep pull-ups in the remaining time of each round. This tests cardiovascular fitness from the run and the ability to repeatedly perform pull-ups under fatigue.

Stamina

8/10

The score is total pull-ups, so this WOD heavily taxes upper body pulling muscular endurance and grip stamina. The runs serve as active recovery but also contribute to overall fatigue affecting pull-up capacity.

Strength

4/10

Pull-ups test relative bodyweight pulling strength. The ability to do many reps indicates good strength endurance in this pattern.

Flexibility

2/10

Requires basic mobility for running and full range of motion for pull-ups.

Power

3/10

Kipping pull-ups have a power component, but the WOD is more focused on sustained pulling endurance and running pace.

Speed

5/10

Maintaining a strong running pace to maximize time for pull-ups, and then efficiently cycling pull-ups, is key for a good score.

AMRAP in 20 minutes 400 meter Run Max Rep Pull-Ups

295 ♡ on Wodwell

Difficulty:

Medium

Modality:

Your Scores:

PRzilla

Workout Description

Why This Workout Is Medium

Training Focus

Modality Profile

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Training Profile

Nicole

Training Profile

Performance Levels

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