“ECOD”
Workout Definition
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
GENERAL
- The weights decrease with each round, but the reps stay the same
- If you finish the calories on the rower, you go back to the burpee box jump overs
- Choose weights and variations that allow you to complete at least a full round with the first weight
- The goal is to try to beat your score with each round as the weight drops
- Record total rounds and reps for each round
POWER CLEANS
- We get the most out of these 4 minute windows by choosing a weight we can cycle for larger sets
- Every weight used today should be something you can move for at least sets of 5-10 reps within the workout
BURPEE BOX JUMP OVERS
- There is no need to stand to full extension on the box during the burpee box jump overs
ROWS
- If short on rowers, stagger athletes on opposite 4 minute windows