Understand the workout
Run 400 m, then complete one maximum unbroken pull-up set. When that set ends, start the next run. The score is total completed pull-ups, not simply the number of rounds.
Pacing and preparation
Choose and record a pulling variation you can repeat. Keep an individual tally for each set and do not remain at the bar for extra broken sets before restarting the run.
Record the result
Add the valid pull-ups from all sets completed within the 20-minute clock. Keep the set-by-set counts so you can understand how the running and pulling were distributed.
Adapt the task
Choose loads, repetitions, distances and movement variations before starting. Rehearse the selected version during a progressive warm-up. Record each change beside your score so a later retest repeats the same task.
