MM – Prince Of Persia

MM – Prince Of Persia

New Ulm CrossFit – WOD


Estimated Total Session Time:

(Everything Included)

Click “Workout prep notes available” directly below for the full warm up

Athletes Notes

1. Crossover Symmetry Activation Plus

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

4 Sets:

10/8 Calorie Bike (easy to moderate)

5 Deficit Inchworms into 2 deficit push ups (at deficit for push ups during the workout)

10 hanging scap retractions

10 Ring Rows

4. Workout Prep

1 Set (at workout pace):

5/4 Calorie Echo Bike

3 Deficit Push Ups (at workout deficit)

2 Strict Pull Ups


Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

21/15 Calorie Echo Bike

15 Deficit Push Ups (4″/2″)

9 Strict Pull Ups

*27/21 Calorie Assault Bike
Target Rounds: 6+

Minimum Rounds before Scaling: 4


Cardio day with a Pump Shesh! My favorite…. Good steady bike effort that’s repeatable across the entire 16 minutes while being mindful to break up gymnastics to avoid burnout.


Echo Bike: Bike pace should be moderate with a goal time of sub 75 seconds. Use your total body and remember to breathe with every push and pull motion.

Deficit Push Ups: 2-3 sets should be the goal pace with quick turnaround on the rest. Remember to rest off the arms and don’t get sloppy and short the movement standards.

Strict Pull Ups: Same as the push ups. Break into multiple sets with short rest between. Look to switch grip up if needed to avoid burnout or over resting.


The SCALING aim is to avoid burnout on the gymnastics.

Scaling option to finish near the target score:

Masters 35-44

AMRAP 16 Minutes

15/12 Calorie Echo Bike

12 Push Ups

6 Strict Pull Ups

Metcon (4 Rounds for time)

4 Sets

15/12 Calorie Ski

20 Toes to bar

15/12 Calorie Ski

-Rest 1:1 b/t sets
Target Time each set: 2-3 minutes

Time Cap each set: 4 minutes


This workout is about pushing your ski while trying to hang on for as big of sets as possible for toes to bar! If you can do 30+ unbroken toes to the bar then try to do 20 unbroken as long as possible!


Ski: This should be fast! Utilize the full torso pull and go a little faster than you usually do for a fast pace.

Toes to bar: Again, big unbroken sets it the aim! Utilize your full kip and focus on “closing the window” each rep.


The SCALING aim is to finish in the target time and with 1-2 sets of toes to bar.

Scaling option to finish near the target score:

Masters 35-44

6 Sets

12/10 Calorie Ski

15 Toes to bar

12/10 Calorie Ski

-Rest 1:1 b/t sets