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Trebel School of Fitness | Workout | "Nicole"



"Nicole"

Complete as many rounds in 20 minutes as you can of:

400 meter Run
Max rep Pull-ups

*touch front of neck to the bar on every rep
*score is total number of Pull-ups performed

 

 

 

“Nicole” is a benchmark workout that crushes the forearms and makes it feel like you are running with two tree trunks tied to your shoulders.

As your grip fails and the mind keeps racing the clock, you wonder how you are possibly going to get the next round of pull-ups without falling off the bar.

The run is truly a penalty as it either sucks away time or forces you to run so fast that the heart is beating out of your chest as you come back to the bar.

Do you practice your math skills while you run, constantly trying to pick what to target each round to get to your goal?

What pull-up strategy do you use in this one?

Do you hang on for dear life and eke out rep after rep?

Or once you get to fatigue do you choose to drop and run fast?

"Nicole" is a great example of the type of workout that can provide a very demanding training stimulus.  

By incorporating progressions and scaling, we are able to hold athletes to movement quality standards while preserving the intended training stimulus for the workout.

If we were to allow an athlete to perform this workout using movements, volume, and/or intensities that are not appropriate, then we have failed to uphold our professional duties.

 

 

Progressions and Workout Categories for "Nicole"

Life:
Complete as many rounds in 20 minutes as you can of:
200 meter Run
Max rep Ring Rows
*perform no more than 10 reps per round
*touch shoulders to rings on every rep
*score is total number of Ring Rows performed

Fitness:
Complete as many rounds in 20 minutes as you can of:
300 meter Run
Max rep unbroken ground Ring Rows *feet 1" from wall
*perform no more than 10 reps per round
*touch shoulders to rings on every rep
*score is total number of Ring Rows performed

Performance:
Complete as many rounds in 20 minutes as you can of:
400 meter Run
Max rep Pull-ups
*touch front of neck to the bar on every rep
*dropping from the bar terminates the round and starts the next run
*score is total number of Pull-ups performed




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