10
Overhead Squat Leg Lift
10
Competition Burpees
10
Alternating Pistol Squats
40
Chair Hops
10
Dive Bombers
3 Rounds for Time
Equipment Needed
- Exercise Mat
- 2 free weights, Zuzka used two 15lb dumb bells for the overhead squats and a single 15lb weight for the Pistols
Note: There is an easy variation for beginners at 3:57.
I had to do the beginner versions for pistol squats and divebombers. I used 2, 5 lb. weights for the squats and 1, 5 lb. weight for the pistol squats.
Woohoo! New time after fourth day. I’m surprised by how quickly my arm strength increased in a short time. After day one I was “can’t move” sore, but after the fourth day I’m just feeling strong. Can’t wait for next week!
WOW. that was sooo hard. i used 10 pounds each until the last round when i switched to 5, so i would be able to raise my arms, haha. i was on the last 6 dive bombers when she finished, those things kill me!!
yay!!!! and this time, i kept the 10lb weights every round!!!!!
With beginner pistol squats and dive-bombers.
I am DRIPPING with sweat. That was so so hard!!
Oh I only used 2kg weights too. Still struggled. Really need to work out more often lol
With 2×11 pounds and 1×11 for pistol squats.
My legs are killing me now :-)
With one 10-lb. weight for the squats and pistols….
My arms are killing though? LOL
I used a 25 lb Sandbag for the overhead squats and a 10 lb dumbbell for the pistol squats. I loved it! Challenging, dynamic and fun!
Awesome Johanna! :)
I am STILL so sore from this workout! haha! Amazing!
I love that feeling…you know you really got some muscles movin then :)
With beginners pistols!
It’s not getting easier
With beginners pistols still!
I used 15lb dumbbells for squats and pistols but on the second round of squats I didn’t lock my arms out, I just let them rest on my shoulders and for the 3rd round of squats I put the weights down for the last 5 reps. :( Completed this one on the patio in 59 degree shade. Definitely a good combination of exercises…I’m drenched!
Used 15s for the first 2 rounds then switched to 12s for the last. I used a chair for pistols. This one is definitely tough!
Day after 10k run, sore legs, so the pistols were killing
tough one!
leg lift with 2x 4,3kg
5lb weights, strict mountain climber instead of burped. Hurt knee
I used 2kg dumbbells. Divebombers on the kness and pistol squat = beginner’s version.
Did this with no warm up cause I was short on time this morning … Regretted that my muscles were sooooo tight!
This was a good sweat. I liked it!