ZWOW #63

Zuzka's Score: 2 rounds + 8 step ups
Are You One Of Zuzka's WARRIORZ?

ZWOW #63

10/leg
Weighted One Leg Step Ups
20
Sumo Dead Lifts
10/leg
Weighted One Leg Step Ups
12/leg
One Leg Elevated Bridge (with or without extra weight)
10/leg
Weighted One Leg Step Ups
12/leg
Weighted One Leg Elevated Lunge

12 minutes AMRAP (As Many Rounds As Possible)

Equipment Needed

  • 1 Free Weight (Zuzka used a 15lb dumbbell)
  • 1 Really Heavy Weight (Zuzka used a 20 kilo kettlebell)
  • Box or Chair

Note: To see the exercises demonstrated by Zuzka, see the ZWOW #63 Preview video below.

Zuzka's Score: 2 rounds + 8 step ups

warriorZ Scores

  1. SCORE: 2 R +4 sumos (3R-16:35)

    Love this one! yeah!! used a 1l glass bottle and a huge history book for the dead lifts ;-)

  2. SCORE: 2 rounds + 10 step ups

    1 Free Weight = 10kg
    1 Really Heavy Weight = 17kg
    Chair

    Funny ;-)

  3. SCORE: 2rounds

    Did this on Friday with 15 lbs weight and 40 lbs sandbag for sumo

  4. SCORE: 2 rounds

    7 kg sandback for all weighted exercises
    2x10kg free weights for sumo squats
    stool

  5. SCORE: 2rounds+8step

    7kg and 20kg, bench

  6. SCORE: 2 rounds + 13 step ups (3R = 17:36)

    24kg KB deadlift 7kg for everything else

    used a large step aerobics step for everything but the lunges which i put my foot on a just below hip height shelf/bench

  7. SCORE: 1.5 rounds

    Finished the 2nd round after timer. Really annoyed at my score but I think the height of my box slowed me down (18 inches but the only thing stable enough for me to stand on).
    9kg dumbbell for all exercises except sumos – used 16kg kettlebell for those, heaviest weight I’ve got.
    Must do better next time, disappointing score :(

  8. SCORE: 1round+ both bridge sets

    Used 12″ box (6″ on bridges) 24kg db for sumo, 10lb db for rest

  9. Strawbs and Tim :
    SCORE: 3 rounds in 21:48

    We treated this as a normal workout rather than an AMRAP. I used 6kgs and 11kgs.

  10. Strawbs and Tim :
    SCORE: 3 rounds in 21:48

    We decided we wanted to get the three rounds done no matter how long it took us, rather than doing it as an AMRAP. I used a 6kg dumbbell and an 11kg dumbbell.

  11. SCORE: 1 round + 24 one leg elevated bridges

    I used 2x2kg dumbbells for the deadlifts because that’s all I have. However I did the other exercises just with my bodyweight because otherwise my knees would complain a lot.

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