Daily WOD

Prince of Persia

New Ulm CrossFit – WOD

Warm-up

3 Rounds

10/8 Calorie Row (easy to moderate)

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

10 Scap Shrugs

10 Ring Rows

Mobility

Pec Stretch on rig

Knee Across Chest

Pigeon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes

27/21 Calorie Row

15 Deficit Push Ups (4″/2″)

9 Strict Pull Ups
Target Rounds: 6+

Minimum Rounds before Scaling: 4

STIMULUS and GOALS

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.

WORKOUT STRATEGY & FLOW

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.