60

Side Hops

10

Chair Dips

10

Broad Jumps

5

Thrusters

10

Weighted Russian Twists

1 mile

*Run (or 8 minute sprint)

**3 Rounds for Time**

**Run is not part of the 3 rounds, should be completed after the weight training.*

#### Equipment Needed

- Exercise Mat
- 2 Heavy Free Weights (Zuzka used two 25lb dumb bells)
- Chair

zoe

9:03i’d like to think i’m awesome, but i only had 10 lb weights, haha….

i did 5 minutes of high-knees skipping. i hate to run :P and five minutes is about all the repetitive motion i can take. *needs more meditation practice* :D

Mel Ody

9:12Used 15 pound dumb bells and 10 minute jump rope afterwards.

Conny

9:23 minAs I don’t have free weights that heavy (or actually free weights at all, ha) the only thing I could use for the thruster were 3 lbs water bottles. Therefore I did 10 reps. And for the russian twists I used a 4 lbs medicine ball and did 20 reps. It’s all I have.

I workout in the morning when my 1 year old plays by himself in his play pen for half an hour so I couldn’t go for a run. Sustituted with 10 minutes of 10/50 sec High Knees. Cool workout, as always!

Christelle

17 minI don’t know how you do it guys!!!?? Those side hops took me far too long and a lot of energy and motivation! I had small weights -3lb water-bottles- so did 10 reps and 20 reps for the Russian twists.

Mindi

9:17Using 25 lb. dumbells. That was rough!

Bogi

9.24Hi! I don’t have heavy weights, so i did 10 thruster and 20 russain twist with my weights. This was very godd feeling. In the end 8 minutes of skipping 5/25 interval.( set 16 r:)) This workout is one of my favourite.Have a nice day.

Sarah

10:31Hmm definitely will have to do this one again!

Hannah

9:32I also don’t have any free weights so I use 2lb jelly jars and then ran in place for 8mins afterwards. I’m sure my time would have been alot longer if I had been using 25lbs.

Marla Sarris

8:54FINALLLLY circled back around to this one!! After two days of CrossFit testing today is my day off from those workouts and I felt strong going in. I used 25lb weights for the thrusters and the twists and completed a 1.5 mile run at the end in 14 minutes

christelle

15:21Still 3lb water bottles, did 2 reps for thrusters & twists. It’s getting easier!

christelle

11:27With small weights, doubled the thrusters and Russian twists.

effi

10:08I used 2x7kg dumbells and 8min jump rope

Lúca

8:012kg dumbbells for thrusters, 4kg kettlebell for russian twists.. I really need heavier dumbbells because with this small weights are thist workouts easy :/

koren

9:36did this twice today… first time my score was 7:30 and thought something was awry. turns out i forgot about the dips! so i repeated with a respectable 9:36. one mile run = 8:37.

Cinthya

9:475 min sprint+ 5min yoga was running super late this morning and so sore from yesterday but I at least got this short workout in.

JAMBOO

7:43did this after zwow 21. used 15# dumbbells b/c that’s the heaviest i’ve got. i also, did 20 russian twists (10/each side) b/c I couldn’t remember how many the workout called for.

i have a 3 mile run on the books for today so i’ll do that, pushing my daughter in the stroller, once she is up from her nap.

Kiddo

6:359kg dumbbells. Off out now in the sunshine for my 1 mile run :)

Kiddo

+ 1.5 mile run 12:22

Kiddo

6:099kg ( 20lbs) dumbbells. Replaced the run with 10 mins intense cardio box exercises. I like this workout as it is short enough to just really push on through

Jess

8:212:42/241/2:56

Only had 2) 10lb dumbells… So did 10 thrusters. Need more weight!!

Tina

8:40Used 20lbs weights, might have to go up to 22.5lbs next time, although those thrusters are killer… even at 20lbs.

Janny

9:43Wow :). That’s the second time I was faster than Zuzka. Somehow she seemed so slow during the side hops compared to me. In Zwow 29 it was the other way around. Strange…

I used a 2kg dumbbell which was a bit too light but I have no heavier weight. And instead of the 1 mile run (I hate running ;).) I did one of her 5 minute workouts she is posting lately.

Aisha

11:52Quick and fun. 11:52 for the time challenge with a few water breaks. Now, time for the sprints! ;-)

Janny

9:59I did 10 thrusters in the 2nd and 3rd round because it wasn’t intense enough with my 2kg dumbbells after the 1st round. And in the 3rd round I added 10 russian twists. I think next time I will double these 2 exercises in all rounds.

At the end I did her latest 5 minute workout instead of the 1 mile run.