Nicole workout

Nicole Crossfit Workout

Overview of the ‘Nicole’ CrossFit Workout

‘Nicole’ is a benchmark CrossFit workout named after Nicole Carroll, one of the original CrossFit trainers. It is a bodyweight workout that involves running and pull-ups. The workout is typically done for 20 minutes, and the goal is to complete as many rounds as possible (AMRAP).

‘Nicole’: Workout Description

The ‘Nicole’ workout consists of the following movements, performed in order:

  • Run 400 meters
  • Perform as many pull-ups as possible

The workout is done for 20 minutes, and the score is the total number of pull-ups completed.

‘Nicole’ Variations and Scaling Options

For those who are unable to do pull-ups, scaling options include using a resistance band or doing jumping pull-ups. It is also possible to substitute ring rows or bodyweight rows for pull-ups. The distance of the run can also be scaled down for beginners.

Tips and Strategies for ‘Nicole’

  • Pace yourself: The 20-minute time frame can be daunting, so it’s important to pace yourself. Try to maintain a steady pace for both the run and the pull-ups.
  • Break up the pull-ups: It’s unlikely that you’ll be able to do all of the pull-ups in one go, so break them up into manageable sets. For example, you could do 5 pull-ups, rest for a few seconds, and then do another 5.
  • Use a kipping motion: If you’re able to do kipping pull-ups, use this technique to conserve energy and complete more reps.
  • Wear appropriate shoes: Since the workout involves running, wear comfortable running shoes.

Athlete Performance in ‘Nicole’

The average number of rounds completed for ‘Nicole’ varies depending on the athlete’s level of fitness. Here are some rough estimates:

  • Beginner: 3-5 rounds
  • Intermediate: 6-8 rounds
  • Advanced: 9-12 rounds


‘Nicole’ is a challenging CrossFit workout that tests both endurance and upper body strength. With the right scaling options and strategies, it can be completed by athletes of all levels. Give it a try and see how many rounds you can complete in 20 minutes!