ZWOW #32

Zuzka's Score: 9:55
Are You One Of Zuzka's WARRIORZ?

ZWOW #32

Side Hops
Chair Dips
Broad Jumps
Weighted Russian Twists
1 mile
*Run (or 8 minute sprint)

3 Rounds for Time
*Run is not part of the 3 rounds, should be completed after the weight training.

Equipment Needed

  • Exercise Mat
  • 2 Heavy Free Weights (Zuzka used two 25lb dumb bells)
  • Chair
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: 9:55

warriorZ Scores

  1. SCORE: 9:03

    i’d like to think i’m awesome, but i only had 10 lb weights, haha….
    i did 5 minutes of high-knees skipping. i hate to run :P and five minutes is about all the repetitive motion i can take. *needs more meditation practice* :D

  2. SCORE: 9:12

    Used 15 pound dumb bells and 10 minute jump rope afterwards.

  3. SCORE: 9:23 min

    As I don’t have free weights that heavy (or actually free weights at all, ha) the only thing I could use for the thruster were 3 lbs water bottles. Therefore I did 10 reps. And for the russian twists I used a 4 lbs medicine ball and did 20 reps. It’s all I have.
    I workout in the morning when my 1 year old plays by himself in his play pen for half an hour so I couldn’t go for a run. Sustituted with 10 minutes of 10/50 sec High Knees. Cool workout, as always!

  4. SCORE: 17 min

    I don’t know how you do it guys!!!?? Those side hops took me far too long and a lot of energy and motivation! I had small weights -3lb water-bottles- so did 10 reps and 20 reps for the Russian twists.

  5. SCORE: 9:17

    Using 25 lb. dumbells. That was rough!

  6. SCORE: 9.24

    Hi! I don’t have heavy weights, so i did 10 thruster and 20 russain twist with my weights. This was very godd feeling. In the end 8 minutes of skipping 5/25 interval.( set 16 r:)) This workout is one of my favourite.Have a nice day.

  7. SCORE: 10:31

    Hmm definitely will have to do this one again!

  8. SCORE: 9:32

    I also don’t have any free weights so I use 2lb jelly jars and then ran in place for 8mins afterwards. I’m sure my time would have been alot longer if I had been using 25lbs.

  9. SCORE: 8:54

    FINALLLLY circled back around to this one!! After two days of CrossFit testing today is my day off from those workouts and I felt strong going in. I used 25lb weights for the thrusters and the twists and completed a 1.5 mile run at the end in 14 minutes

  10. SCORE: 15:21

    Still 3lb water bottles, did 2 reps for thrusters & twists. It’s getting easier!

  11. SCORE: 10:08

    I used 2x7kg dumbells and 8min jump rope

  12. SCORE: 8:01

    2kg dumbbells for thrusters, 4kg kettlebell for russian twists.. I really need heavier dumbbells because with this small weights are thist workouts easy :/

  13. SCORE: 9:36

    did this twice today… first time my score was 7:30 and thought something was awry. turns out i forgot about the dips! so i repeated with a respectable 9:36. one mile run = 8:37.

  14. SCORE: 9:47

    5 min sprint+ 5min yoga was running super late this morning and so sore from yesterday but I at least got this short workout in.

  15. SCORE: 7:43

    did this after zwow 21. used 15# dumbbells b/c that’s the heaviest i’ve got. i also, did 20 russian twists (10/each side) b/c I couldn’t remember how many the workout called for.

    i have a 3 mile run on the books for today so i’ll do that, pushing my daughter in the stroller, once she is up from her nap.

  16. SCORE: 6:35

    9kg dumbbells. Off out now in the sunshine for my 1 mile run :)

  17. SCORE: 8:21

    Only had 2) 10lb dumbells… So did 10 thrusters. Need more weight!!

  18. SCORE: 8:40

    Used 20lbs weights, might have to go up to 22.5lbs next time, although those thrusters are killer… even at 20lbs.

  19. SCORE: 9:43

    Wow :). That’s the second time I was faster than Zuzka. Somehow she seemed so slow during the side hops compared to me. In Zwow 29 it was the other way around. Strange…
    I used a 2kg dumbbell which was a bit too light but I have no heavier weight. And instead of the 1 mile run (I hate running ;).) I did one of her 5 minute workouts she is posting lately.

  20. SCORE: 11:52

    Quick and fun. 11:52 for the time challenge with a few water breaks. Now, time for the sprints! ;-)

  21. SCORE: 9:59

    I did 10 thrusters in the 2nd and 3rd round because it wasn’t intense enough with my 2kg dumbbells after the 1st round. And in the 3rd round I added 10 russian twists. I think next time I will double these 2 exercises in all rounds.
    At the end I did her latest 5 minute workout instead of the 1 mile run.

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