Strict Nicole
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups
Post the number of pull-ups completed for each round to comments.
Compare to 241224.
Stimulus and Strategy:
This variation of the classic workout Nicole calls for strict pull-ups. Use the run as recovery for the next set of pull-ups. Athletes should aim to complete around 5-6 sets within the 20-minute timeframe. Choose an option for the strict pull-ups that allows you to work on a weakness.
Scaling:
To limit the total amount of volume, you can cap your pull-ups in each round. For example, perform only 3-5 strict pull-ups per round instead of pushing to failure.
If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.
In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, you can perform a single-arm dumbbell bent-over row.
Intermediate option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups + kipping pull-ups
If you have strict pull-ups, but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups.
Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep banded strict pull-ups
Coaching cues:
Strict doesn’t mean slow. Pull your chin over the bar quickly by driving your elbows to the ground and keeping a tight body position.
Resources:
Running Warm-Up
The Strict Pull-Up
Find a gym near you:
View the CrossFit map
Comments on 250811
217 Comments
M/140lb/46
79 reps RX (22,13,10,10,10,8,6)
M/175/52
RX 6,5,5,4,4,2
plus 100m run
8, 6, 7, 5, 4, 5 plus an extra 370 meter run
Rx’d
Scaled to 30 cal bike and strict/kip: 6/4, 5/3, 3/4, 3/4, 2/5
M/59/5’9”/207
5 rounds 35 pull-ups
10/7/7/6/5
16/9/7/7/6/6/5/7
Air runner 4rounds plus 140m
40 push ups
Rx, 17+11+9+8+9+8+6+6 = 74
Dude, 42.
Loved that!!!
RX 80 reps
18/14/12/11/12/13
38 / M / 5'9" / 140lbs
9-7-6-5-5 = 32
More pull-ups, but, importantly, a full extra round compared to last time.
8/8/8/8/5/8=45 RX
6 rounds of:
~850 m run
Max strict pull-ups 3-3-2-2-2-2
~ 30 minutes
57 reps Rx
1) 11
2) 11
3) 11
4) 13
5) 11
400m Run
Max. Reps Strict Pull Ups Body Weigth 3+3+3+4+4+4=21
49 reps
8 8 8 8 8 5 4
M/39/6’/176#
66 reps Rx (10/10/10/10/10/9/7)
(Four rounds completed in approx. 10:10. Long break before sixth set of pull-ups.)
241224: 65 reps Rx (16/11/9/7/8/7/7)
231007: 65 reps Rx (15/11/9/8/7/7/8)
Deo gratias
tiempos de ronda
R1 | 03:00 | 15 strict pull-ups
R2 | 02:52 | -8 s 15 strict pull-ups
R3 | 03:04 | +12 s 15 strict pull-ups
R4 | 03:16 | +12 s 10 strict pull-ups
R5 | 03:07 | -9 s 10 strict pull-ups
R6 | 03:33 | +26 s 15 strict pull-ups
Ø 03:08
Tiempo restante: 01:08
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups
Rx - 59M
12-10-9-8-8-8-3
1. 15
2. 12
3. 10
4. 11
5. 10
6. 12
Rx 20-11-11-10-8-9
M/38/195
11/11/8/8/7/7 pull ups ups ups+ 250mrun
M 43 165
13-10-10-8-9-8
11 6 6 5- 28
400m run on treadmill
purple band assisted pull-ups
6-6-6-6-5-3
RX - x Rounds plus x reps
11-11-12-11-11-11-6 to CAP
Consistent 1:50sec /400m run pace. Not bad performance given poor sleep last night. #SleepAidsRecovery
So many great scores on this one! Great job all!
37
200m run & SPU
5,5,4,4,3,3,3,3,3,3
total 36SPU
Rx 5 full rounds + 1 400m run
9-10-6-7-7 (39)
38 rx
🏃 400 m run
💪 Max reps strict pull-ups
I completed it outdoors under the sun at 11 AM, pacing my runs at 6:48/km and scoring 4 full rounds with 10 strict pull-ups each, for a total of 40 pull-ups.
@btwbmedia Score: 46
M 55/205/6’
11/8/9/9/7.
heat advisory, 100 F
Intermediate
0.6 mile stationary bike
5 rds: 4+3, 4+2, 3+1 (sweaty hands), 3+3 (chaulk), 4+3
18 strict, 12 kipping
-16, 16, 12, 12, 12, 10
11
9
12
12
Rx - 56
Awesome job!
Wow great job!!!
Excellent!
10-10-10-10-10-10-10-5
Awesome!
Amazing consistency overall!!!
Nice!
Rx
17+10+8+8+7+7+7 = 64
Great job!
58 Rx
15-11-8-9-10-5
6-6-7-8-8
400m run (30cal echo bike ) 4 rounds
Max pull-ups (ring rows) 3 rounds; 27 reps
Solid effort!!!👍🏼
Wow!
7 Runs, (15), (16), (15), (13), (8), (11) = 78 Reps
-Did tough ring rows (recovering from torn lat and anterior serratus)
15,16,12,10,11,11 75 total reps
Great job!
Wow! All double digits 👍🏼👊🏼💪🏼
500m row (injury)
Nicely done!
4 rounds
assault runner
2:27/2:32/2:47/2:38
UB SPU 15-11-11-10
+278m on the runner
M/49/6’4”/225#
1000m assault bike instead of running
7-6-6-6-5-5-6
1000 Meter Bike Erg
764 Meters into Round 7
7 rounds, 58 pull ups
9(15),5(10),5(9),4(9),8 all Kip,13 all Kip. Started strict, then went Kip. Totals are in parentheses. Hot in NH, full workout in sun. Drained me.
Not a fun workout to do in the elements!!!👍🏼👊🏼
Rx’d
7 rds: 23+13+10+10+8+7+6=77 pull-ups
As predicted, I couldn’t replicate last performance(s). Heat was probably a factor, but pull-ups felt weaker and runs felt sluggish. But the heat was 99% of the problem. Yep, definitely….
241224: 7 rds: 23+14+9+10+9+10+9 =84 pull ups (PR)
231007:
7 rds: 22+13+12+9+11+10+6(time ran out)= 83 pull ups
My man, you still crushed it, especially on that first round! Sometimes we just have one of those days.
That's solid work Coastie, way to push yourself!!!
Still a lot of reps! Heat definitely makes a difference with running for me. Fantastic job!
Subbed 500m row & banded strict pullups:
5 rounds + 500m+5 pull ups*
(*did 5 more after time to "complete" round 6-but did not include in total)
Pullups for completed rounds were: 12/10/10/10/10 +5 total-57
Compare to: 400m row/same PU set up
5 rounds + 20m (45 total pull ups)
Dang, rower is a daring sub! Good job, Favo. Great improvement.
I echo what CN said!
That's a lot of Pulling Favo and you crushed this one!!!👍🏼👊🏼💪🏼
7
6
5
5
5
3
Going to keep working on increasing my pull-ups!
That’s a great start!
15+11+11+11+3 = 51 + 400m Run
Well done!
16-10-8-7-6-5-6…as rx’d (alley turnaround run, pronated grip)
Dad: 10-10-10-10-10-10 ring rows not unbroken+ an extra 200m fast walk (200m walks each time and 10 angled ring rows, not max reps)
46/176lbs/cm
A whole round and about 10 more pull-ups than last time!
Great improvement! Nice job both!
Rx with 30lb. Ruck
12-10-9-8-7-6-9 reps
61 reps Total
*Wore Ruck for Runs and Strict Pull-ups.
Good lawd
That is incredible, Derek!
Holy smokes a ruck!!!! You are a beast!!!
Above & beyond! Well done!!!
15, 12, 10, 7, 10, 10
64 total
Excellent!
6x5 pull ups/inverted rows
Banded pull ups today: 7 | 6 |4 | 4 | 3
SPU: 10-8-6-5-5
Did everyone get the “F*ck the Quick Fix” email from HQ today? THAT’s the CF that hooked me a decade+ ago! Glad to see some Coach-like attitude!
Yeah I saw that. I like a good dose of vulgarity. I felt validated watching that video of people drenched in sweat as I sit here drenched in sweat. Now if only I could find the willpower to also clean up my diet.
I agree Jim! Love to see a return to a CrossFit that is a bit more tough and rough around the edges!
It was dope, and very welcome!
I appreciate the "to the point" approach!!!
Agree with all of the above. Gotta love a little grit; definitely what attracted me to CF in the 1st place.
SPU: 12-12-12-12-12-16
Back squats 5-5-5-5-5-5
165-185-190-190-185-165#
Shoulder press 5-5-5-5-5
65-35# DBs-75-35s-80#
4 rounds of Strict Nicole for time
15:37
11-11-11-12 strict, unbroken pull-ups
Great job, especially adding in all that extra work!
Double workout!!! Woohoo. You destroyed them!!!
Back squats & shoulder presses AND strict Nicole! Oh my! Awesome work, Jim!
9R+300m
Nicely done!
13-11-10-9-7-7 = 57 strict pull-ups
+ 100m run
Rx, runs on the trueform
69=20+15+13+11+10
Commented on: 241224
Rx, runs on the trueform
66 reps= 12+12+12+10+10+10
231007
Rx, on the trueform
61 reps = 16-12-8-8-9-8
Still improving, good work!
Yep, better every time! Nice work.
Rx
20,11,11,10,9,8
69 total
Nice job!
Ouch. Hope it heals quickly! Still great job getting solid work in.
5 7 6 6 6 6
16
11
9
8
8
7
8
Great job !
M- 54/5'7 / 225
Intermediate athlete/scale 1000 m. Echo bike, kipping pullups
10,8,9,8,9,8,9
61 total reps
Nice work, Dave!
Well done! Getting strong on those unassisted pull ups!
10.10.9.9.8.8.8
400m
Nice work!
400m treadmill @ 6.2mph
5 strict pull ups
Good job!
Strict Pull-Up / Ring Rows
2/8 x 6
6 rounds + 400m Run
Well done!
21,13,11,9,10,11,6
81 reps 7 rounds
This was really fun and my type of wod.
Awesome job!
That first round and then finishing like you did is awesome!!!
Hell yeah
6 tours 30 pull ups
20 MIN AMRAP: 7 rounds!
400m Row
Max SA DB Bent Over Row (27#)
Total DB Row Reps = 106
55M
14-10-8-8-8-6 Rx
54 reps
Very well done!!!
Great job @ Rx!
Great work!
Outdoors in North Texas 👍👍
5 Rounds- 12,11,12,9,10
Run gow slower since arms got PUMPED💪🏾
Nice job outside in TX heat!
Intermediate
8 strict
7 strict
5 strict
4 strict+4 kipping
3 strict+4 kipping
3 strict+4 kipping
1 strict+5 kipping
241224:
Rx w/ 20 burpees per round instead of run
5+5+5+5+4+4=28 strict pull-ups
Total: 6 rounds+2 burpees
10, Rx
5 rounds, 2 strict pull-ups per round
Good job!
Beginner option: 3- rds plus 150 meters
10-12-14
Well done!
8 rounds 7-7-7-7-8-8-8-10
Total 62 reps
Great job!
Solid work!!!
Rx 12-10-9-8-8-8-7 = 62
241224: 11-9-9-8-7-6-8 = 58
231007: 10-9-9-8-8-7 = 51
Day 58. Last couple of days in the plan left for testing. Started it by planning for a checkpoint at day 30, if need more time then go to 45, if still need more then go to 60. The way I feel right now with the knees at least, I won't need to add more days. Pleasantly surprised by today's numbers considering the reduced running and all the time without pull-ups in the last couple months - I'll take it. Runs went fairly well in the new shoes - Born Primitive's Savage 1. My assessment so far is that they are comfortable and very stable, but probably not ideal for running single distances of more than 1 mile, especially if you are a heal-to-toe runner.
Lincoln that's an awesome improvement especially with the recovery process!!!👏🏻
F$&K YEAH LINCOLN!
That's awesome! Nice improvement & great results with the rehab plan!
5 rounds, assisted pullups 15, 10, 6, 5, 4.
15 minute AMRAP:
-400 m run
-max strict pull-ups
5 rds 9, 8, 7, 6, & 5 reps
Rx 14-10-11-11-12-12-12=82
Last two rounds had a slit kip on a few PUs.
Lasts WODs 59 and 78
Fantastic job, Jonothan!
That's beast mode in effect!!!! Well done!!!!
Awesome job!
Very well done!
20-10-10-10-12-12 - 74 total
Excellent!
Scaled: 1000m ride + 20kg sandbag lift
5 rounds
5000m ride total
82 sandbag lifts
Good subs and nice work!!!
That's a lot of SB lifts! Nice work.
11/9/9/8/8/6/8
59
Good work!
Very well done!!!
Very well done!!!
Personal adaptation/modification. Def not RX.
25min clock.
Rounds of:
-10 pow clean @ 125#
200m run
-max strict pull ups
200m run
5 rounds plus 2pc
Pull ups:6/6/6/5/4
Rxd around the block. 500 m runs.
13-11-10-9-9-8=60 reps + 470 meters run
wore grips. Just pushed for one more rep a few rounds compared to 2024. As previously done, read as “must be unbroken” strict pull-ups.
2024-57 reps + 500m (same location, same number of rounds)
2023-49 reps + 100m (treadmill, one less round)
Awesome job, James!
James way to push for the extra reps!!!! Outstanding!!!!
Nice job!
Strict Nicole
RX 88
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-rep strict pull-ups
M 52/ 76kg/ 175cm
7 rounds of 25, 13, 12, 10, 9, 10, 9
Fantastic!
Nice job i couldnt come close 25 stpu unbroken if that was the wgole workout 🤣
6 rounds + 10 cal
5+5+3+5+5+5=28 strict PU
Way to go!!! That's a great score!!!
M/56/67”/150#
20 min amrap
row 500m
max strict pull ups
6 rounds plus 460m
6-5-5-5-5-5. 31.
disappointed. Going to have to make some changes.
Don’t fret it, bob. That’s solid work, man.
I agree with CN, that's a solid amount of strict UB pull ups!
Strict pull ups: 10-10-7-7-7-4-5
50 reps total
Erg bike 1000m
12 8 6 5 5 5
41reps
7 rounds
56 pull ups (11/9/8/6/7/7/8)
12/10/10/10/8/8 =58 strict pull ups
+400m run treadmill
5 rounds
400 m run treadmil pace per km 04:17
7-6-6-6-5 strict pull ups
+ 180m treadmill
Sets of 10
Total 70 + 125m (air runner)
M44/96kg
Rx: 6 rounds in 20 min, strict pu's 49
500 m row instead
11/8/8/5/10/10 = 52
43 (7 rds)
42 [6 rds]
400 m run
Max strict banded pull ups
[5 rounds] Total reps pull ups: 56
[5 sets] 500m row + 6 pull-ups