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.
Love this one! yeah!! used a 1l glass bottle and a huge history book for the dead lifts ;-)
1 Free Weight = 10kg
1 Really Heavy Weight = 17kg
Chair
Funny ;-)
Did this on Friday with 15 lbs weight and 40 lbs sandbag for sumo
7 kg sandback for all weighted exercises
2x10kg free weights for sumo squats
stool
7kg and 20kg, bench
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
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 :(
Same weights, same height step. This one nearly killed me! Maybe lighter dumbbell next time????
Used 12″ box (6″ on bridges) 24kg db for sumo, 10lb db for rest
We treated this as a normal workout rather than an AMRAP. I used 6kgs and 11kgs.
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.
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.
I got a few more reps :). Same weights and modifications. Nice workout.