ZWOW #24

Zuzka's Score: 3.75 round + 3 get ups
Are You One Of Zuzka's WARRIORZ?

ZWOW #24

Dynamic Squats
15 each leg
Kick Ups
Dive Bombers
Prisoner Get Ups

10 minutes AMRAP (As Many Rounds As Possible)

Equipment Needed

  • Exercise Mat
  • Water

Zuzka's Score: 3.75 round + 3 get ups

warriorZ Scores

  1. SCORE: 3.75 rounds + 3 get ups

    Was going strong and felt good doing this one. Excited to hit 4 total rounds, goal for next time. Can’t believe I did EXACTLY the same amount as Zuzka!

  2. SCORE: 3.5 rounds + 3 dive bombers

    That was super difficult. I am so sweaty I can’t believe it.

  3. SCORE: 4 rounds!

    great w.o. prob. one of my fav. thus far!

  4. SCORE: 3 rounds (in 11 minutes)

    This website is great!!!! Thanks for creating it!

  5. SCORE: 2,5 rounds + 6 Kick ups

    Great website! Love to have a place where all of Z’s workouts are neatly in one spot, plus we can share our scores. Awesome! Thanks for creating it!

  6. SCORE: 3 Rounds, 15 Dynamnic Squats

    This was the hardest 10 minute challenge so far.
    *I like this score site. Since I don’t use Facebook, I just post on my blog. But this is a mini-community to see others’ scores!

  7. Marla,

    This is seriously awesome. Pat on the back to for putting this together. I’ve been sending some friends here when they are looking for a routine…. or a few to do over the course of a week.

  8. SCORE: 3.75

    my second attempt. first attempt was 3.25. realized that results improve with more zwows i do. :) read how i smash #24 at

  9. SCORE: 5 Rounds

    It was Awesome!!

  10. SCORE: 3 rounds

    First attempt was 2.5 so I’m very excited!

  11. SCORE: 3.75 + 5 get ups!

    Awesome totally body workout!

  12. SCORE: 2 rounds + 15 kick ups + 8 dive bombers

    Dive bombers killed me.

    • SCORE: 3.5 rounds + 2 dive bombers

      The dive bombers are still killing me. I can’t seem to do the reverse movement (from cobra back to pike) properly yet. Will get there eventually.

  13. SCORE: 3 rounds

    Hi, I can’t do the get-ups. Is there an easier version? I did ab splitters instead.

  14. SCORE: 4.5 rounds

    BOOM! Feeling stronger and stronger every day. :)

  15. SCORE: 3 Rounds + 15 dynamic squats

    Did the Rocket Getup instead of Prisoner Getups.

  16. SCORE: 3.75

    exactly :)

  17. SCORE: 3 Rounds and 6 Dynamic Squats

    I did the Dive Bombers on my Knees and also modified the Get Ups :)

  18. SCORE: 3 rounds

    Exactly! However, the last set of prisoner getups I substituted with situps, since I was on a wood floor and it was killing my knees. Those dive bombers still get me! Modified to on knees for last set, and I was still sweatin bullets.

  19. SCORE: 3rounds


  20. SCORE: 3 rounds + 15 dynamic squats

    feel good :)

  21. SCORE: 2 rounds + 6 prisoner get ups

    I did dive bombers on my knees. I don’t make the real one yet :(

  22. SCORE: 3 rounds + 2 dynamic squats

    dive bombers get me every time!!

  23. SCORE: 2.75 rounds

    first workout in a year. Oh did I suffer!

  24. SCORE: 3 rounds

    dive bombers in reverse are super hard on my shoulders.

  25. SCORE: 3 rounds + 8 dive bombers

    Zuzka only did 10 dynamic squats instead of 15 in the later rounds D:

  26. SCORE: 3 rounds

    Really need to work on my form for dive bombers

  27. SCORE: 2rounds & 12 bombers

    I’ve bombers + me = ugh!!

  28. SCORE: 3rounds

    Good one

  29. SCORE: 4 rounds

    Took 14 minutes. Did 20 dynamic squats each round.

  30. SCORE: 3 Rounds + 26 Crab Kicks

    Whooo! A great, short workout.

  31. SCORE: 2 rounds + 7 dive bomber alternative

    Did pike presses instead of the dive bombers because I can’t do them without hurting me. But for me the pike presses are hard enough. My arms are the weakest part of my body :(.

  32. SCORE: 3 rounds (well, almost!)

    So close! 2 get ups short of 3 rounds. WOW, a lot harder than I thought it would be! I can usually keep up with Z (somewhat), but those dive bombers are hard. Have to do them slow to keep good form.

  33. SCORE: 2.5 + 5 dive bombers

    First time I managed to find time for exercise during work trip!

  34. SCORE: 2 rounds + 3 get ups

    Yeah, 6 reps better than in march :).

    • SCORE: 2 rounds + 8 dive bombers

      Although my score isn’t good I’m still happy because today I tried the dive bombers from my knees in this workout :). Last time I did pike presses instead of the dive bombers.

Submit Your Score

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