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

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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