10
Renegade Rows
10
Weighted Overhead Walking Lunges
10
Squat Jump Burpee
10 per foot
Crab Touches
10
Sumo Deadlift High Pull
15 minute AMRAP (As Many Rounds As Possible)
Equipment Needed
- 2 Free Weights
- 15lb Weight Plate
- Kettlebell
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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! :)
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.
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! :)
No problem, Marla! I can only say it again and again, you did a fantastic job with this site. I imagine it was a lot of work, and therefore no need to apologize for a little mistake. It should be correct in the video itself.
So, glad I made you smile on your bid day. All the best wishes for your birthday!!!
big day ;-)
Happy Belated Birthday, Marla!!!!
Thanks Julia!! :)
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. ;)
:-)
Small weights and 10 kg kettlebell
Small weights, 10 kg kettlebell
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!!
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!!
yay!
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
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.
hehe overHEAD, not overweight. Freudian slip?
haha typically I’d go fix that, but that’s too funny :)
We’ve already established I’m the clumsiest typer ever, so you can expect lots more gems from me! =P
Whew I underestimated this one!
I used 2×4,3kg dumbbells for the renegade rows and 12kg sandbag for the weighted overweight lunges and the sumo deadlift high pull.
I used 2×4,3kg dumbbells for the renegade rows and 12kg sandbag for the weighted overhead lunges and the sumo deadlift high pull.
So bad :(
Good workout… but my wrists started aching in round 3. Something is wrong with my wrists :/
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!!
That’s so awesome to hear Pam! Stay motivated, it’s key :)
Thanks for liking my page! It helps to know other people are keeping me accountable ;-)
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
Using 2x8lb dumbbells for all…Pushups killed me…
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!!
Pair of 10lb dumbells and a 16kg kettlebell
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.