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ZWOW #4 X
December 30, 2015 | 
Zuzka
Equipment for this workout:
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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Warning: This workout is extreme. I’m not kidding, this is a hard one and I absolutely loved how I felt when I finished the last exercise. You’ll get the most incredible high from this workout, and if there’s anything you need to get out of your system, I can guarantee you that this ZWOW will serve you very well to get the job done. I don’t ever drink alcohol when I’m sad about something. I can never do it, because I’m scared I’ll end up like my father, but I do use working out to get into the state of mind that gives me more clarity. That’s probably why I always leaned towards hard workouts that would completely wipe me out and wouldn’t let me think about anything. I hope you’ll enjoy this workout and won’t let anything bring you down this week!
Workout Breakdown:
1. weighted jump squats x 5
JR 30 sec
2. Twisted push up toe touch 5/5
JR 30 sec
3. KB Swing x 15
JR 30 sec
4. Burpee jump tuck x 20
JR 30 sec
5. Pendulum x 50
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Cool Down & Stretching
3 rounds for time. I thought I could do it below 20 minutes, but no chance this time. It’s still a goal of mine for the future. Can you do it?
Progress Tracker
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Private Member |
I hate this workout…. I’m sure that means I need it more but all the same…. this is so challenging for me 🙁
I have only completed one round and I had to pause it to finish the reps of the pushups as well as the burpee jump tucks. I am pouring sweat and feel exhausted already. Feels like I’m going to be here all day doing the next two rounds.
Thanks for the challenge Z, I know I will feel better when I finish it.
Private Member |
This was awesomely evil. Loved it!
Private Member |
from slovakia, living in the uk
I did this one again this morning with 4kg DB and 12kg KB and did it in 22.17 🙂 about 30 sec faster then last time and this time with heavier DB & KB 🙂 veeery happy 🙂
Private Member |
viña del mar, chile
Since yerterday night, after my workouts, I decided my workouts for tonight; thats incluided this JRC #5 X but…I couldn´t do it because I did 3 differents workouts and I didn´t think in the complete time of them and of the tiredness, so I did :
JRC #2X , it was a great workout !
KB workout #5 in 8:43 minutes, last time was in 14:20 minutes, I really love all KB workouts !
ZWOW #4X, I did the 3 full rounds in 13:47 minutes and the last time was in 15:36 minutes…almost 2 minutes of difference..not so bad..!
Well, maybe tomorrow I’ll do JRC # 5X or on monday but I´ll do, is my own promise !! Good night Zwarriors !
Private Member |
loved this! did with 35lb kettle and 8lb weights finished 20.28…burpees almost killed me had to take 30sec breaks after those!
Private Member |
brisbane, australia
24.19 last time 24.48 – slowly but surely!
Private Member |
whoa !!
19:59 !!
10lbs and 30lb kettlebell!!
Private Member |
this was SOOOO hard !!!!!
21:15 🙂
10lbs and 30lbs !!
Private Member |
Zuzka– this wasn’t my first time doing this workout, but for some reason it felt the hardest! I felt like giving up after the first round, but when you said “I know…this is hard” it made me feel like I could do it with you. And I did! You are such great motivation and I am so proud of myself for toughing it out! Thank you!!! 🙂
Private Member |
Here are the zwows. Haha.
Private Member |
This is my first time doing with wo, and I love it–what a killer! 20:58 and I’m almost too dead to type. In the interest of full disclosure, however, I had to use an imaginary JR today because I don’t have the indoor space and there’s a thunderstorm raging outside. I did push the high knees hard, but I know it’s not quite the same. Thanks for another awesome sweat-fest, Z!