ZWOW #63

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

ZWOW #63

Weighted One Leg Step Ups
Sumo Dead Lifts
Weighted One Leg Step Ups
One Leg Elevated Bridge (with or without extra weight)
Weighted One Leg Step Ups
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

    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

  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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