Nicole CrossFit Workout in 2024 (My Best 5 Tips & Tricks)

I’m excited to share about the Nicole CrossFit workout, a renowned benchmark WOD (Workout of the Day) that’s become a staple in the CrossFit community for its simplicity and intensity. Named after Nicole Carroll, a prominent figure in the early days of CrossFit, this workout epitomizes the spirit of high-intensity training.

all you need to know about nicole crossfit benchmark workout in one infographic

The Nicole CrossFit workout stands out because of its clever structure, which pairs running with pull-ups in a 20-minute AMRAP (As Many Rounds as Possible) format. The goal is to test stamina and upper body strength, as you alternate between a 400-meter run and maxing out on pull-ups until the time runs out.

Step-By-Step Workout Structure

As I dive into the Nicole CrossFit Workout, I’ve got to keep in mind it’s a thrilling mix that will challenge both my endurance and upper body strength. I love this one because of its mix of a CrossFit Track Workout and the conventional bodyweight workout part. Let me lay it out step-by-step for you:

  • Round 1 and Beyond: I begin with a 400-meter run to get my blood pumping. After completing the run, my goal is to achieve as many pull-ups as I possibly can without stopping. The moment I drop from the bar, that’s where my pull-up count ends for that round.
  • Time Cap: I’m working against a continuous 20-minute clock. It’s not about rushing through a single round but maintaining a steady pace and maximizing my effort throughout.
  • Pace and Recovery: It’s crucial for me to pace myself. After each running and pull-up set, I need a quick moment of recovery to keep my pull-ups consistent and strong.
  • Strategy: My strategy includes a plan before I even start. I’ll manage my running speed to conserve energy for the pull-ups, and allot moments for brief recovery. This approach ensures I don’t burn out early on.
  • Consistency: Keeping a consistent rhythm is key. Rather than sprinting or maxing out in the first few rounds, I aim to sustain my pull-up reps across the workout, balancing exertion with controlled breathing and focus.


Author at PlanetGains

Remember, quality over quantity. Solid, unbroken pull-up reps are more valuable than a large number I can’t maintain. Let’s get excited for those gains!

Do you want to level up or down? Here are your options:

Equipment For The Nicole CrossFit Workout

When I tackle the Nicole CrossFit workout, I get pumped for its simplicity and intensity! This workout primarily revolves around two exercises: running and pull-ups. Let’s break down the gear I use to crush this challenge:

  • Pull-up Bar: This is non-negotiable for me. Pull-ups are a core movement in “Nicole,” and a sturdy bar is essential. Whether it’s affixed to a squat rack or a wall, it’s got to handle my dynamic movements.
  • Good Running Shoes: When I sprint those 400-meter runs, I need supportive shoes. They cushion my feet and keep me agile, turning concrete into a launchpad for each stride.

The beauty of the Nicole CrossFit workout is that it can be an equipment-free workout if I’m travelling or can’t access my gear. I can substitute pull-ups with push-ups or inverted rows under a table, and running is as natural as lacing up and hitting the pavement.

Excitement courses through my veins just thinking about how this gear lets me optimize “Nicole” and maybe set a new personal best! I’m all geared up – now let’s get to it!

Benefits of the Nicole CrossFit Workout

I’ve discovered that the Nicole workout is a powerful CrossFit challenge that offers a multitude of benefits! Through its simplistic design of running and pull-ups, it provides a unique combination of cardiovascular endurance and strength training, impacting not just my physical abilities but also mental resilience.

Metabolic Distress: During the intense 20-minute AMRAP (As Many Rounds As Possible), I consistently push my metabolic limits. Running, paired with the upper body demand from pull-ups, ensures that my metabolic capacity is tested and improved.

Progress Tracking: The simplicity of the Nicole CrossFit workout enables me to track my progress easily. By noting the number of pull-ups I complete after each 400-meter run, I see clear indicators of my improvements over time.

Boat Interior Design girl in her crossfit outfit taking picture in mirror before benchmark wod
by Pinterest

Muscle Memory: Frequent practice leads to muscle memory, and “Nicole” offers this through repetitive pull-up rounds. This helps me refine my form and efficiency in the exercise.

Mental Resiliency: Trust me, this Nicole WOD goes beyond physical strength. It’s a mental battle to keep going when my muscles scream for rest. Pushing through these barriers has bolstered my mental toughness significantly.

Control & Stimulus: What I love about “Nicole” is the control I have over the workout’s stimulus. I listen to my body and set the pace for runs and pull-ups, allowing me to manage the intensity and avoid overexertion.

By incorporating Nicole into my routine, I’m thrilled to see enhancements in both my physical endurance and mental determination. It’s a true testament to the balanced stimulus that CrossFit workouts are renowned for.

Free PDF Workout Plans For You.

Are you in need of motivation? Here are some powerful workout plans with PDF downloads you can choose from:
Pamela Reif Workout Plan
30 Day Peloton Workout Plan
Beginner Calisthenics Workout Plan
Andy Galpin Workout Plan

Performing The Different Movements

In CrossFit, perfecting the movements is key to success. I’m going to take you through a dynamic warm-up, the intricacies of snatches and pull-ups, and how to power through burpees effectively.


Before tackling any workout, I make sure my muscles are ready for action. I start with dynamic stretches like arm circles and hip openers, then move on to a light jog or endurance jump rope to get the blood pumping. This helps reduce the risk of injury and prepare my body for the intensity ahead.


I approach pull-ups with a strategy to avoid early fatigue. My grip is just outside shoulder width, and I concentrate on engaging my back muscles. When performing Nicole in a CrossFit workout, where I match as many rounds of 400m runs and max pull-ups as possible, pacing myself is important to sustain my energy throughout the workout.

Boat Interior Design woman on pull up bar doing last reps of crossfit nicole
by Pinterest

Scaling Options

When I approach the Nicole CrossFit workout, I know I have a variety of scaling options to tailor the intensity to my current fitness level. This workout’s standard version is an intense AMRAP in 20 minutes, combining a 400 meter run with as many unbroken pull-ups as I can manage. But worry not—scaling makes this workout accessible for everyone!

There are usually two key divisions when scaling: the Rx (prescribed) division and the scaled division. Beginners or those with limitations may opt for the scaled version, which adjusts the intensity and complexity of the exercises.

Scaled Versions:

  • Pull-Up Modifications: If pull-ups are a challenge, I can do banded pull-ups to relieve some load. Jumping pull-ups are another fantastic way to progress in my pull-up journey, ensuring I still get a great workout.

Foundations Versions:
For someone just starting out or with injuries, I sometimes recommend an even more basic approach. This might involve:

  • Shortening the running distance, perhaps to a 200 meter run.
  • Replacing pull-ups with ring rows or another upper body pulling exercise that allows me to maintain intensity without overreaching.

My Table for Nicole’s Workout Scaling:

Run400 meters200-400 meters200 meters
Pull-UpsUnbroken setsBanded/JumpingRing Rows
Adjustment possibilities for the Nicole CrossFit Workout

By adapting the workout to my current fitness level, I ensure that I can complete the Nicole WOD safely and effectively, building up my strength and endurance over time. Plus, it’s just exhilarating to meet myself where I am and see my progress!

Boat Interior Design group of runners running on 400m lap for angie crossfit benchmark test
by Pinterest

My Experience With The Nicole CrossFit Workout

When I first attempted the Nicole workout, I was both nervous and excited. This benchmark workout is deceptively simple yet incredibly taxing, consisting of a 20-minute AMRAP (as many rounds as possible) of 400-meter runs and max rep pull-ups.

My goal was to maintain a steady pace while being mindful of my grip strength. The 400-meter run was my brief respite, calming my breathing and readying me for the next round of pull-ups. Initially, I found a rhythm that I was comfortable with, running at a pace that kept my heart rate in check and allowed me to mount the pull-up bar with confidence.

As the minutes ticked by, my forearms and hands were taxed to their limits. I had to summon all my grit to work hard and hang onto the bar for as many pull-ups as I could muster. Some rounds were a battle just to squeeze out one more rep.

  • First 5 Minutes: Comfortable pace, consistent pull-up reps
  • 10-Minute Mark: Grip starting to fatigue, focus on deep breaths
  • Final Stretch: Determination peaked, goal-driven for each additional pull-up

The last seconds were a mixture of exhilaration and relief. I finished soaked in sweat, hands raw, but with a feeling of triumph, ready to take on the next challenge.

Frequently Asked Questions about Nicole CrossFit Workout

What is Nicole in CrossFit?

Nicole is a challenging CrossFit workout that tests your endurance and grip strength. Athletes perform as many rounds as possible in 20 minutes of 400-meter runs and max rep pull-ups. The Nicole CrossFit workout demands both cardiovascular stamina and upper body strength.

What are the exercises involved in the Angie CrossFit?

The Angie CrossFit workout is a test of endurance and strength, consisting of 100 pull-ups, 100 push-ups, 100 sit-ups, and 100 squats, performed in order. It’s a grueling benchmark workout that challenges athletes to complete all reps for time with no rest between exercises. Just like the Nicole CrossFit Workout.

How long is Cindy CrossFit?

The Cindy CrossFit workout is a 20-minute AMRAP (As Many Rounds As Possible) consisting of 5 pull-ups, 10 push-ups, and 15 squats. It’s designed to improve cardiovascular endurance and muscular stamina through a high-intensity, short-duration workout like Nicole CrossFit Workout.

What is Eva CrossFit?

Eva is one of CrossFit’s most demanding workouts, consisting of five rounds for time of a 800-meter run, 30 kettlebell swings (70 lbs for men, 53 lbs for women), and 30 pull-ups. The Eva CrossFit workout or Nicole CrossFit workout challenges your endurance, strength, and mental toughness.

Who is the number one CrossFit girl?

As of the latest CrossFit Games, Tia-Clair Toomey is recognized as the number one CrossFit girl, holding multiple titles as the Fittest Woman on Earth. Her exceptional performances, including mastery of Nicole CrossFit workout or similar, have set her apart.

What is Mary in CrossFit?

Mary is a CrossFit benchmark workout, an AMRAP in 20 minutes consisting of 5 handstand push-ups, 10 one-legged squats (pistols), and 15 pull-ups. The workout tests athletes’ strength, balance, and endurance, similar to the versatility required in the Nicole CrossFit workout.

Did you enjoy the Nicole CrossFit Workout? Post your time in the comment. Don’t forget to try CrossFit Swim Workouts and CrossFit Kettlebell Workouts.

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