ZWOW #22

Zuzka's Score: 20:41
Are You One Of Zuzka's WARRIORZ?

ZWOW #22

4 *
30 each side
Chair Jumps
Chair Push Ups
Tricep Dips
Sumo Squat Jumps
RDL Squat Twist

Complete one round of all 30 reps for each exercise for total time

* 4 Burpees done every minute on the minute

Equipment Needed

  • Interval Timer
  • Stopwatch
  • Chair
  • Exercise Mat
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: 20:41

warriorZ Scores

  1. SCORE: 17:37

    Did this one on the patio in the 86° temps on the blacktop driveway outside, that was a killer!

  2. SCORE: 20:26

    Those burpees are silent assasins.

  3. SCORE: 12:30

    second attempt. first attempt was 13 minutes. i will try to smash this workout in <12 minutes in my next attempt. nothing is too difficult! (read my challenge with #22 at

  4. SCORE: 18:25

    This one kills me– yes the burpees! My arms are like jelly afterwards. I haven’t been doing a lot of strength training lately. more of long yoga sessions. I definitely lost a lot of arm strength! I have to do the beginner variation on the tricep dips coz my arms were failing. lol and i did push up on my knees for some burpees in the middle of the work out– so that contributes to shorter time. still out of breath!! whewww

  5. SCORE: 11:49

    HULK SMASH!! Finally got my motivation to work out back and I KILLED my previous time! So happy with this outcome!! :)

  6. SCORE: 19:30 min

    Finished the last rep RDL Squat on the beep, ahhh grrr, had to do the burpees, so it was the same time as before.
    I changed the order of exercises a little bit for me by putting the sumo jump squat before the tricep dips, it’s easier to keep good form on the dips. This time I could do half of the push ups on the toes, not with a straight back like Zuzka, but I got down far enough.
    Proud to have completed this “evil” beast of a workout, again. Feels great afterwards but definitely not one I’m looking forward to do again. ;D

  7. SCORE: 16:53

    I did the burpees every two min on the last exercise. My arms couldn’t take it anymore. I don’t see much improvement yet :(

    • SCORE: 15:44

      I modified this one into 3 rounds for time – 10 reps + 4 burpees after each exercise + swap tricep dips and sumo squats.

      • SCORE: 19:58

        First time doing the modified version. Still HARD!!!! but did manage all the burpees! HAPPY NEW YEAR TO ALL THE WARRIORZ OUT THERE!

  8. SCORE: 10:38

    super fun

  9. SCORE: 21:06

    This kicked my ass… did a few modifications, for half of the dips I did extensions b/c right shoulder has been hurting like mad..and for burpees at minutes 14-20, I omitted pushups or did on my knees. Next time, I will try my best not to modify. Still feeling pretty good though!

  10. SCORE: 14:44


  11. SCORE: 26:30

    Wow, I did a lot of burpees….

  12. SCORE: 11:00

    sumo squat jumps and burpees killed me.

  13. SCORE: 8:33

    I was falling all over the place on the RDL squat twist.

  14. SCORE: 15:59

    WHOOO!! This is the best i’ve ever done on a ZWOW! So stoked and so sweaty!

  15. SCORE: 15:00

    Wow this one hurt! I hauled ass to do as little burpees as possible. My form on the RDL squats was pretty bad though so rather than a time improvement, I want to get better form on those. Did burpees with full pushups the entire time though, my arms were burning so bad!

  16. SCORE: 16:52

    Great, great, great workout!

  17. SCORE: 13:29

    Another great one. My motivation for finishing each exercise: not having to do another round of burpees. lol.

  18. SCORE: 15:20

    Full burpees and full triceps dips. Worked hard on this with no breaks – rounds of burpees are amazing motivation!! Actually they were a nice break between the triceps dips

  19. SCORE: 13:45


  20. SCORE: 11:40

    Loved it!

  21. SCORE: 17:25

    OMG! Love this a lot. Tricep Dips after burpees almost killed me. LOL.

  22. SCORE: 19:30 (approx.)

    Finished about 1min faster than Z, and no burpee modifications! My RDLs were pretty shaky though… need to work on those. Good wkt… especially after 3-4 weeks off ZWOWs. Almost forgot how awesome these make me feel!

  23. SCORE: 17:00

    Those RDL squat twists are awkward! Great workout Zuzka!

  24. SCORE: 13:42

    I was in the zone today! I also did full, proper form push ups for all of the burpees. Can’t wait to do this one with Tim!

Submit Your Score

Want a different photo for your score?
Get a Free Gravatar!