ZWOW #05

Zuzka's Score: 5 rounds + 30 MC's
Are You One Of Zuzka's WARRIORZ?

ZWOW #05

The New & Improved ZWOW #5:

Bicep Curl to Overhead Press
DB Mountain Climbers
Sumo Deadlift with KB High Pull
Competition Burpees

12 minute AMRAP (As Many Rounds As Possible)

Equipment Needed

  • Exercise Mat
  • 2 Free Weights (Zuzka used 6lb dumb bells)
  • 26lb Kettlebell

The Original ZWOW #5:

Bicep Curl and Shoulder Press
Medicine Ball Mountain Climbers
Sumo Deadlift & Kettlebell High Pull
Competition Burpees

10 minutes AMRAP (As Many Rounds As Possible)

Equipment Needed

  • 2 Free Weights
  • Medicine Ball
  • Kettlebell
  • Exercise Mat
  • Water

Zuzka’s Score for the Original ZWOW #5 was: 4 rounds

Zuzka's Score: 5 rounds + 30 MC's

warriorZ Scores

  1. SCORE: 4.75 rounds

    Redid this one today outside on the patio and for the first round of curls I used 15lb free weights, then dropped down to 12.5lbs for the rest of the rounds and used 42.5lb kettlebell

  2. SCORE: 4,5 rounds + 6 deadlifts/high pull

    wow marla, that’s some heavy weight. I used 3 pound waterbottles and a 15 pound homemade “sandbag”. I also extended the workout by 5 more minutes and managed to complete 7 rounds total. I’m dripping sweat and it feels great! ;-)

  3. SCORE: 4 rounds

    Double the reps in each exercise and amrap in double the time (20 mins instead of 10)

  4. SCORE: 2 1/4

    I’m SO out of shape! I used 15 lb. dumbbells for the bicep curls and I used one 15 lb. dumbbell for the pull.

  5. SCORE: 4 rounds + 5 bicep curls

    Used the same weight for the kettlebell and finished the entire 10 minutes with the 15lb dumbbells this time!

  6. SCORE: 5.25 rounds + 12 climbers (12 minutes)

    up the challenge to 12 minutes and used 2x6kg weights for bicep curls. did #29 after completing this.

  7. SCORE: 4 rounds

    Very pleased with that score for a first time :-)

  8. SCORE: 5.5 rounds

    I used 10lbs for the curls and 20lbs for the deadlift/pull.

  9. SCORE: 4 Rounds

    Just did them right along with her. Used 10lb dumbells and a 20 lb kettle bell.

  10. SCORE: 6 rounds

    3/3 lb dumbells and 13 lb bag for pulls

  11. SCORE: 2 Rounds

    I used 15 lb. dumbbells for the curls and one 15 lb. for the squats. So disappointing.

    • Don’t be disappointed, we all have different ability levels and the more you do the stronger you’ll get! Way to go with the 15lb throughout, I had to drop down in weight the first time. :)

  12. SCORE: 3rounds + 7 bicep Curls

    2*4kilo for bicep curls and shoulder press, and 1* 4kilo dumbell for pulls.

  13. SCORE: 4 Rounds

    with 10lb dumbbells for the curls and a 20lb kettle bell for the high pull! Great workout! Nice and short so I could still fit it into my busy morning :)

  14. SCORE: 4 rounds

    Same as 1st time!

  15. SCORE: 4 Rounds

    NOTES: 15 lb weights for curls and pull. No medicine ball. Yay!! Twice my last score. Watching Z while I workout really helps.

  16. SCORE: 4rounds

    I used 2×4,2kg dumbbells and 10kg kettlebell.

  17. SCORE: 4 rounds + 10 biceps curls

    I beat my old score by 10 extra biceps curls. Also used 15lb DB and 35lb KB. last time I used 2-10lb DB and a 25lb KB. Thanks Zuzka…getting stronger!

  18. SCORE: 4

    wow! ok, i used 10 lbs for the curls, 20 for the sumo, and the ugi for the mcs.

    • SCORE: 4 + 3 curl presses

      this time i changed a little: i did full push-up burpees, and instead of just dead-high lifts, i pulled the 20 pounder above my head and twisted (weighted squat twist)……killer!!

  19. SCORE: 7 rounds

    I forgot, that I have to do the competition burpees… so without them :/ So, next time..
    * 2kgs dumbbells, 4kgs kettlebell

  20. SCORE: 3 rounds

    added this to the end of my 20 min cardio routine. I used 10 lb db and a 25 pd weight for the pull. I had to drop to 5 lbd db for last round. Great workout!

  21. SCORE: 5 Rounds In 22 Mins

    I decided to make it longer since I knew I would only be able to get 1 or 2 rounds in the 10 mins, so I decided to see how long it would take for 5 rounds.
    I used 5 lbs weights for the curls (could have been heavier but that was all I had) and a 20 lbs bag for the sumo high pulls.

  22. SCORE: 6 rounds, 6 biceps curls shoulders press

    2 kg weight, 5,5 “kettlebell” (water)

  23. SCORE: 4 rounds, + 10, 30, 10

    with 3,75kg dumbells and 7,5 kg kettlebell

  24. SCORE: 4.5 rounds

    4kg dumbbells and 5.5kg bag of sand in place of kettlebell. What an arm killer!!!!

  25. SCORE: 3 burpees short of 4 rounds

    Finished out in 10:41 used 2) 5lb dumbells (all I had) and 35lb KB

  26. SCORE: 3 Rounds, 10 Deadlift

    Only 5 burpees short of 4 rounds! I kept getting winded after burpees, and couldn’t do bicep curls right away

  27. SCORE: 4 rounds + 6 biceps curls/shoulder press

    5 kg dumbells (souhler press was very jard for me, I must did small pause :/ ) and 7,5kg kettlebell (it was easy, next time I do it with heavier)

  28. SCORE: 4 Rounds + 3 Curl + Press

    First workout after a week’s vacation. I felt rested and really pushed. Did a 2 mile, 18 minute run after.

  29. SCORE: 4 + 10 bicep shoulder preSs

    Went 12 min used 10 lb dumbells for curls and 17 lb sandbag for sumo dead lifts GOTTA GET BETTER :)

  30. SCORE: 6.5 rounds

    I did this one today for the first time with 8lbs dumbells in each hand, and using them together for the high pulls (16lb)

  31. SCORE: 4rounds

    Love zwows been mixing these with12 minute athlete and fitnessblender today used 12 lbs weights and did kettle bell swings rather than deadlifts

  32. SCORE: 4rounds+ 4 sumo pulls

    Finished 5 rounds in 10:48 10lb dbs; 16kg kb

  33. SCORE: 4 rounds in 10:47

    Tim and I picked pretty heavy weights for the 1st exercise (I had 2 x 7.5kg and Tim had 2 x 10.5kg), which really slowed us down at the start of each round. I did 10kg for the 3rd exercise, Tim did the bar +15kg. We really wanted to do the 4 rounds. I had to modify the 1st exercise of the 4th round and had to skip to just plain bicep curls after 4 reps. We both loved this workout!

    • Strawbs & Tim
      SCORE: 4 rounds in 11:28

      Same weights but realised that I was actually only using 2 x 6kg and Tim was using 2 x 9kg. Also I didn’t need to modify the first exercise on the last round and I felt my cardio improved, even if the time didn’t.

      • SCORE: 4 rounds in 12:03

        I switched the first exercise out for 10 x ski squats (with 2 x 6kg dumbbells) + 10 x V-ups because my arms are starting to get more muscly than I’d like. Tim used the same dumbbell weight but upped the deadlift weight to the bar + 15kgs. We are both sick at the moment so we’re not surprised our time went up. Next time we want to get under 10:00.

        • SCORE: 4 rounds in 10:16

          My arms are on fire!! I used 2 x 6kg dumbbells for the first exercise and an 11kg dumbbell for the third. Love it!

          • SCORE: 4 rounds in 9:37

            Same weights but killed my time!! Yay!!

          • SCORE: 4 rounds + Bicep Curls and shoulder presses

            We did four rounds in 9:22. We smashed this to try and beat our time!! (same weights)

  34. SCORE: 4 rounds + Bicep Curls and shoulder presses

    We smashed this to beat our time!! (same weights)

    • SCORE: 4 rounds in 17:45

      We wanted to do the 4 rounds but we had to really slow it down because of a back injury. I used the same wights . Tim used the 2 x 11kgs and the bar + 15kgs

  35. SCORE: 4 rounds + 7 bicep curls/presses (12:00)

    I did her new version which is basically the same, just 2 minutes longer. I used 2 x 2kg dumbbells for the curls as well as the high pulls because I don’t have a kettlebell.
    Zuzka did 6 rounds + 30 MCs in 12 minutes. So I have to push myself harder to get there.

  36. SCORE: 5 Burpees short of 4 rounds

    In 10 minutes I did almost 4 rounds. I finished the set of Burpees just after the timer sounded.

  37. SCORE: 4 rounds + 30 MC's

    I did the NEW ZWOW outside on the patio in the sun with my 16KG kettlebell. First round I started with 15lb dumbbells and then moved down to 10lbs for the remaining rounds. This was my first venture back into Z’s ZWOW’s in a very long time so I’ve got some work to do to get back to where I was before.

  38. SCORE: 4 rounds + 5 curl & press

    New ZWOW, 15lb dumbbells, 16KG kettlebell

  39. SCORE: 6 rounds

    For the new ZWOW. I used 2x5lb dumbbells and a 30lb kettlebell :)

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