“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-Ups

STIMULUS

• Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the pull-ups
• This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
• Taking short, calculated breaks through the strict pull-ups can sometimes allow you to move faster than bigger sets with longer breaks

SUBS

400m Run – 500m Row or Ski Erg

WARM-UP

For Quality
60 Second Bike
6 Inchworms Video
6 DB Strict Press
6 Broad Jumps Video

40 Second Bike
4 Inchworms
4 DB Strict Press
4 Broad Jumps

20 Second Bike
2 Inchworms
2 DB Strict Press
2 Broad Jumps

*Performed with light DB

“Strict Nicole” (No equipment version)

AMRAP 20:
400 Meter Run
20 Jumping Lunges

STIMULUS

• Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the jumping lunges
• This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
• Taking short, calculated breaks through the strict jumping lunges can sometimes allow you to move faster than bigger sets with longer breaks

SUBS

400m Run – 20 x 10m Shuttle Runs

WARM-UP

For Quality
60 Second Tuck Jumps
6 Inchworms Video
6 Push-ups
6 Broad Jumps Video

40 Second Tuck Jumps
4 Inchworms
4 Push-ups
4 Broad Jumps

20 Second Tuck Jumps
2 Inchworms
2 Push-Ups
2 Broad Jumps