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ZWOW #11 X
September 18, 2015 | 
Zuzka
Equipment for this workout:
Bodyweight only
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Click and select one of the lower qualities like 360p or 540p.
WOW, this workout was BRUTAL!! Who is up to this challenge?
Workout Breakdown
1. Pike Jump to Jump up x 10
2. Sumo Push Up x 10
3. Side Jump Lunge x 20
____________
10 min AMRAP – c0mplete as many reps as possible going through the circuit as many times as you can.
My old record is 5 rounds.
My new record is 6 rounds and 6 reps of the first exercise. What is your score? Let me know in the comments 🙂
Progress Tracker
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Private Member |
tough one. Back in 2012 could do 4 rounds and 10 kicks, 10 push ups, 2 side jump lunges, but in last round 6 of 10 push ups on knees.
Now the same result, but all the push ups did properly.
Private Member |
balestrand, norway
Nice job!
Private Member |
Thanks ) Pushing/pulling strength really improved.
Private Member |
manchester, united kingdom
I was flat out completed 6 rounds yesterday great cardio and strengh workout xox
Private Member |
Z started doing only 10 jump lunges in the 3rd round… I did the 20 all the way through to 5 rounds. I almost made 6 rounds within the time minus 13 JL’s. Brutal workout!
Private Member |
canada
Ok, I’m not even sure how many rounds I did! Haha I was following Zuzka, but then got confused by the 10 jump lunges (I did 20 throughout), and so kinda lost track. Pretty sure I completed 5 full rounds. My previous score was 5 rounds + 2 mule kicks (that’s how it was worded in the old ZWOW)… Are those the same thing as pike jump + jump ups?? I do need to improve my pike jumps also, my back wasn’t straightening up as much as Z.
Private Member |
Hi! Can you recommend a 5-10 min workout/stretch to do in the office? I sit on a desk all day but I would like to start taking 5-10 min breaks throughout the day and get my body moving. Any recommendations would be great! Thanks!
Private Member |
Did four round through to 7 sumo push ups using the 10 side jump lunges. Finished a full 5 rounds in 10:20
Private Member |
This workout was hard for me. I’ve been feeling slow and sluggish all day (it’s getting close to that time of the month). I only did 5 rounds and 4 reps of the first exercise. I’m glad I did it thoug – I feel much better now that I’ve finished. 🙂 Going to do some lifted butt homework and call it a day.
Private Member |
This was hard, felt today very lazy and tired. But did it!!!! 🙂
Private Member |
7 full rounds + 2 pike jumo to jump up! YES!!! Thank you Zuzka you are amazing!!!
Private Member |
12 rounds 10 pike jump to jump ups 5 sumo push ups in 20 min + 20 min of ZWOW 10