5
4-Point Hops clockwise
5
4-Point Hops counterclockwise
10
4-Point Punches
10
One Arm Alternating Planks (hold for 3 seconds)
10
Weighted Thrusts
3 Rounds for Time
Equipment Needed
- Exercise Mat
- 4 non-slick items to use for Hops
- 2 – 10lb dumbbells for punches and thrusts
Had to use 8 pounders for the punches. Super sweaty after this one!
I used 2x5kg (11pounds).
Thank you Zuzana, it was a nice workout. I am though missing some abdominal ones, I know that plank targets the whole core but maybe one more for the lower or side muscles.
Maybe next time ;-)
Used 10 pound dumbbells.
I guess my Not-a-CrossFit classes have been making me stronger! :) Next time I’ll definitely increase the weight. I did this outside in 65degree full sun and used 4 pieces of tree bark for the 4 point hops, 10lb dumbbells for the thrusters and 8lb dumbbells for the 4 point punches. Then I did 10 handstand holds for 2-3 seconds each followed by 115 skips and 10 pushups after the workout.
With small weights. I found this Zwow easy,
I need to get heavier weights I think!
With small weights
Nice one for beginners. With small weights.
Used 10lb DB for punches and the thrusters; great workout. Love the random ZWOW button on the website.
Love this workout! Four of my favorite moves. Thank you!
Used 6 pound dumbbells for the 4 point punches. For the last plank set, I did regular planks with leg lifts. Too much mod for my liking, but next time I know I’ll do better.
and with 10 lb weights!! i’m so excited!! i loved this one :)
yay!!!!!
xtra excited :D
Great workout! Especially for the arms and shoulders! Thanks Zuzka! :-)
I really liked the 4-Point Punches :) Did Sumo Deadlift+High Pull instead of the Thrusters… oh.. and I used 6lbs dumbells
whooo!!! The last set really had me slowing down, I was dying! I thought I was well over 13:00. After about 3 months of ZWOWs, I’ve reached the point where I am strong enough to start really pushing myself through. So excited! (and sweaty…)
4-point punches are really great exercise!!!!
(2kg dumbbells)
I had to pause halfway through to take an important phone call…I’m sure I would’nt have finished in such a good time otherwise.
with 4kg dumbbells. was very fun workout:)
With 1,5 kg. I dont believe it! But im doing it right!
It was sooo easy!
Did this one 4 the first time. Used 3kg (6.6 pounds). Perhaps I should’ve made broader jumps….will do next time :)
It was realy fun and short but aswell hard as h*ll! Loved it!
with 3,75 kg dumbells.. small hops :(
with 3,75 kg dumbells but small hops :(
Using 2x8lb dumbbells…
+8min warmup 10lbsweights
With 3,75 kg, small hops
9lb dumbbells. Nice easy one to break myself in again after a lazy week off visiting family and stuffing my face ;)
2×5 kg