ZWOW #16

Zuzka's Score: 3 rounds
Are You One Of Zuzka's WARRIORZ?

ZWOW #16

Renegade Rows
Weighted Overhead Walking Lunges
Squat Jump Burpee
10 per foot
Crab Touches
Sumo Deadlift High Pull

15 minute AMRAP (As Many Rounds As Possible)

Equipment Needed

  • 2 Free Weights
  • 15lb Weight Plate
  • Kettlebell
About Marla Sarris

Marla Sarris is the founder of Paleo Porn, co-author of Pigskin Paleo (along with her husband Jeff), and project manager at SPYR.

After tirelessly dedicating six years to teaching Mathematics at one of the top High Schools in the nation, she left her all-consuming career in pursuit of a healthy, sustainable lifestyle. She continues to indulge her passion for teaching through Paleo Porn.

Zuzka's Score: 3 rounds

warriorZ Scores

  1. SCORE: 3.5 rounds

    Surprised that no one attempted this. This is my third attempt at this workout. My best score was 4. I’ve slackened in this attempt. :(

    • hehe I’ve done all the ZWOW’s at least once I just didn’t have anywhere to record my scores before I had the site. :) 3.5 rounds is good, I bet you’ll hit 4.5 next time! :)

  2. SCORE: 3 rounds + 7 burpees

    Feeling slow again this morning. Did this one on the patio in 81 degree heat and it didn’t even feel that hot. I used heavier weights than last time so that probably contributed to the smaller amount of rounds. I used 2 15lb dumbbells for the rows, a 25lb curl bar for the overhead lunges and a 40lb kettlebell.

  3. SCORE: 3 rounds

    Marla and Shirley, awesome results! You guys are better than Zuzka. She only completed 3 full rounds. I don’t know why but it happened a couple times that they messed up her score. Well, anyway, feels good to have the same result as her. ;-)

    • Thanks Conny, especially for catching that mistake! I seem to have rushed watching the video’s on a couple ZWOW’s and recorded Zuzka’s results incorrectly. I’m so excited now because I really did beat her score. (and that message was a great birthday present too, today’s my birthday hehe) Way to rock ZWOW #16! :)

  4. SCORE: 4 rounds

    Did a #32, #16 and #17 combo for today’s workout and scored 4 rounds for #16. Dread the renegade rows and burpees but too bad they can’t kill me. I’m still stronger than them. ;)

  5. SCORE: 3 rounds


  6. SCORE: 3.6 (through the squat jump burpees)

    that’s the farthest i’ve gone!! i finished the hardest part of the round, so next time i have to finish the fourth round!!

    i can’t imagine using those weights for renegade rows, though…my little ten pounders kill me!!

    • SCORE: 3.9

      ok, i did everything in the 4th round except the sumo deadlifts. still only 10 lb weights and 10 lb ugi, but i’m at least beating my score!!

      • SCORE: 3 +5

        So, this time, since i still only have 10 lb weights, to make it harder, i did pike to crab toe touches in pairs….it was harder, all right…. :P

  7. SCORE: 3 rounds + 4 renegade rows

    I used 4kg dumbbells for the renegade rows and 6kg dumbbells for the weighted overweight lunges and the sumo deadlift high pull. I have no space in my living room, so I did the lunges and the squat jump burpees (squat jump, push-up, turn, repeat) on the spot.

  8. SCORE: 3 Rounds!

    Whew I underestimated this one!

  9. SCORE: 3 rounds + 2renegade rows

    I used 2×4,3kg dumbbells for the renegade rows and 12kg sandbag for the weighted overweight lunges and the sumo deadlift high pull.

  10. SCORE: 3 rounds + 2renegade rows

    I used 2×4,3kg dumbbells for the renegade rows and 12kg sandbag for the weighted overhead lunges and the sumo deadlift high pull.

  11. SCORE: 2 rounds + 6 Squat Jump Burpee

    So bad :(

  12. SCORE: 3 rounds + 5 Renegade Rows

    Good workout… but my wrists started aching in round 3. Something is wrong with my wrists :/

  13. SCORE: 3 rounds + 1 renegade row

    I just wanted to comment that your website is becoming a staple for me! It’s awesome to have all of Z’s videos WITH exercise breakdowns in one place. I can randomly click on a ZWOW and see what muscles are being worked before watching the video. I love it! I post a different online workout nearly every day on my FB page to help motivate myself and my friends and your website is always the first I hit up for workouts :-) thanks so much!!

  14. SCORE: 3 rounds

    3 rounds took me 28:03
    I used 10 lbs weights for everything except for the sumo deadlifts, I used 26 lbs on those.

    I honestly thought I had to do 5 rounds and halfway through round 3 I was ready to give up. But then I checked my workout paper and saw it was just suppose to be 15 mins. Oopsie! =P

  15. SCORE: 3 rounds + 4 pushups with rows

    Using 2x8lb dumbbells for all…Pushups killed me…

  16. SCORE: 3 rounds + 8 rows

    2 x 11lb (5kg) dumbbells for rows and lunges, 16kg (34lb?) kettlebell for the deadlifts
    My wrists are aching from the rows though – my dumbbells are round so I really have to balance!!

    • SCORE: 3 rounds + to the end of the burpees

      Same weights, wrists felt stronger this time. 32-33 degrees (about 90F?) here today so I am drenched! Cold shower and about a gallon of water required I think!!!

  17. SCORE: 3 rounds on the nose!

    Pair of 10lb dumbells and a 16kg kettlebell

  18. SCORE: 3 Rounds + 3 Squat Jump Burpees

    My sister and I did this one, so I started with the Squat Jump Burpees to keep us from bumping into each other. I made it 3 rounds plus 3 Squat Jump Burpees.

  19. SCORE: 4rounds

    :) surprised myself

  20. SCORE: 3 rounds plus 4 RRs.

    Used 15lb DBs and a 45lb KB. Did this after #69. I’m spent!

  21. SCORE: 3 rounds + 10 renegade rows

    15lbs weight for 1st round (went down to 12.5lbs after) – was doing a push-up between each row during most of 1st round… oops!
    15lb weight for lunge
    20lb kettlebell (need a heavier one!)

    WOW, heart rate is through the roof!

  22. SCORE: 3rounds

    15lbweights 40 lbs for deadlifts added 250 flutter kicks 80 triple plank hops and 80 mountain climbers

    • SCORE: 3 rounds

      Was so not in the mood, forced workout. Used 12 lbs for push ups, 24 lbs overhead, and 21for sumo deadlifts feel good now

  23. SCORE: 2 rounds + 4 renegade rows

    Argh, I’m so slow when push-ups are involved :).
    I used a pair of 2kg dumbbells for the renegade rows, the lunges and the deadlifts.

  24. Andreas Schüttler :
    SCORE: 2 Rounds complete + 3 Squat Jump Burpees

    I used two 10.3 kg (22.7 lbs) dumbbells for the renegade rows, 1 pack of water bottles (consisting of six 1.5 l bottles = 9 kg (19.8 lbs)) and for the High Pulls I used one of the 10.3 kg dumb bells.
    Compared to the other scores here I was pretty slow but I hope the higher weights compensate for that ;)

  25. Was just wondering why all the zwow videos are now marked as private so we cant view them? I love these workouts and would love to be able to do the rest of them.

  26. SCORE: 2 rounds + 10 Lunges

    I used a pair of 2kg dumbbells for the rows and a pair of 3.5kg dumbbells for the lunges and the high pulls.

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