Circuits & Intervals

The following is a collection of circuit and interval workouts.  They are separated by the following categories:

• ZWOW - These are workouts created by Zuzka Light on her website.  While we are not fans of her scanty attire, we have really been challenged by her videos. The title of each entry is a link to a video of her workout, though we have also listed the workouts and details for each to avoid the video. 
• Circuits - This is a random collection of workouts found online.  Again, each title is a link directly to the original creator. These are located after the ZWOW WOD's.
• HIIT - These are a few circuit workouts that have been titled HIIT due to their interval style and speed.  Some are comparable to Tabata training.  They are located at the bottom of the page.

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ZWOW
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ZWOW #2

Manmakers x5

Low Burpee Hops x20

Twisted Pushups x10

Competition Sit-ups x25  

 ***Complete 3 rounds for time***

Nov. 16, 2012 ------- 12:20 min
Feb. 5, 2013 -------- Time:
Mar. 2, 2013 -------- Time: 12:22 min 
(Used 22lb dumbbells) 
Mar. 9, 2013 -------- Time: 11:16 min 
(Used 22lb dumbbells) 
Apr. 12, 2013 -------- Time: 11:45 min 
(Used 22lb dumbbells) 
 
 

ZWOW #7

Lunge Side Kick x10

Supergirl Pushup x10

2 min Jump Rope

Love Bends/Oblique V-ups x10

  ***Complete 3 rounds for time*** 

 Subs: *Jumping Jacks for Rope*Oblique V-ups for Bends 

Feb. 1, 2013 -- 13:55 min   
Apr. 2, 2013 ------- 12:50 min

ZWOW #8

Forward-Backward Squat Jump x10

Dragon Lunge Back x10

Toe Touch Jump Up x10

Side Plank Leg Lift x10 (each side)

 ***Complete 6 rounds for time*** 
 Nov. 6, 2012 ------- 15:21 min
 Feb. 7, 2013 ------- 12:40 min 
    Mar. 6, 2013 ------- 11:39 min    
June 18, 2013 ------- 13:00 min 
(dragon lunge backs x20)

ZWOW #9

Santana Pushup x10

3 Pike Plyo Touch x10

Crab Toe Touches x30

Low Jacks x20

 ***AMRAP in 10 minutes***
(as many rounds as possible)
Difficulty: Intermediate
Nov. 11, 2012 --------- 3 rounds 
Dec. 19, 2012 ------- 3.25 rounds
  Jan. 14, 2013 --------3.25 rounds
 Feb. 8, 2013 --------4.75 rounds
Mar. 15, 2013 --------5 rounds


ZWOW #11

Mule Kicks x10

Sumo Pushups x10

Side Jump Lungess x20

 ***AMRAP in 10 minutes***
(as many rounds as possible)
Difficulty: Intermediate
Dec. 11, 2012 --------7 rounds
Jan. 14, 2013 --------4 rounds
Mar. 21, 2013 -------6 rounds


ZWOW #20

Alternating Side Jump Lunge x10

Forward-Backward Burpee x10

Alternating Bridge x10

Alternating One Leg Squat Jump x10 

 ***Complete 3 rounds for time***
Difficulty: Intermediate 
Jan. 23, 2013 ------- 7:10 min
Feb. 8, 2013 ------- 6:28 min
Mar. 26, 2013 ------- 6:50 min
April 5, 2013 ------- 6:36 min 

ZWOW #28

Dragon Kicks x20

Alternating Jump Lunges x20

Pike Jumps/Jump Squat x15

Reptile Pushups x10

  ***AMRAP in 10 minutes***
(as many rounds as possible)
Difficulty: Hard
Jan. 9, 2013 ------- 3.25 rounds 
Apr. 12, 2013 ------- 3 rounds

ZWOW #31  

Push ups x10

Burpees (belly-to-floor) x20

Jump Squats x30

Mountain Climbers x40

Arms-Overhead Sit ups x50

***Complete 3 rounds for time*** 

Difficulty: Difficult

Mar. 11, 2013 ----- 16:50 min 

ZWOW #33

Burpee - Side Lunge x10

Pulse 10 Jump Squat x10

James Bond Lunge x10

Front-Back Side Plank Leg Lift (each side) x15

***AMRAP in 15 minutes***   

ZWOW #43

Side Step-Ups x15 (each leg)

One-legged Tricep Dips x10 (each leg)

One-legged Lunge Dips x15 (each leg)

Chair Climbers w/ Side Pushup x10 

^^For every 10 chair climbers, 

lower legs and do one pushup^^ 

***AMRAP in 12 minutes** 

(as many rounds as possible) 

Difficulty: Very Hard

Dec. 23, 2012 ------- 2 rounds
Jan. 7, 2013 ------- 3 rounds

Feb. 20, 2013 ------- 3.5 rounds
Mar. 27, 2013 ------- 3.5 rounds

ZWOW #46

One-legged Walk-out Burpee x5 (each leg)

Weighted Side Lunge Jump x30

Side Plank Knee Tuck x10 (each side)

 ***Complete 3 rounds for time***
Difficulty: Intermediate
Jan. 7, 2013 ------- 9:30 min

ZWOW #47

Forward-Backward Weighted Jump x10

Ab Splitter + Supergirl Pushup x5

  ***AMRAP in 12 minutes.***

(as many rounds as possible)

 Difficulty: Intermediate
Dec. 21, 2012 ------- 4.25 rounds
Dec. 23, 2012 ------- 7 rounds
Jan. 22, 2013 ------- 4.25 rounds
Jan. 29, 2013 ------ 6.5 rounds

ZWOW #54

  Jump Lunge Combo x15 

(Hold weight, jump lunge, bicep curl + side kick = 1 rep)

Push-up/Bent Over Row (lift) Combo x10

(Chattarunga, jump feet left, plank, other side, plank, to feet, plank, to feet., row or weight lift(5x) = 1 rep)

Jump Tuck Side Crunch Combo x10

(Three jump tucks, Ten side crunches, = 1 rep)

**Bonus!**

Weighted Jump Squats x10

Weighted Sumo Squats x10

Weighted Mini Squats x10 

Jump Lunge x12

***Complete desired rounds for fastest time.***
Note: Do one round for a good warm-up. Do TWO rounds for a good workout. 
Feb. 5, 2013 ------Round 1-11:11 min, Round 2-9:30 min
Feb. 28, 2013 ------ Round 1- 9:52 minutes (22lb dumbbells)

ZWOW #56 

1. High Knees w/ Jump Rope

2. Squat Press
 (Squat below knee level, stand up and lift 
dumbbells above head simultaneously)
3. High Knees w/ Jump Rope
4. Dumbbell Rows
(2 rows, dumbbells down-plank and 
2 rows, jump up and continue) 

5. High Knees w/ Jump Rope

6. Jump Squat Twist

 (Lunge and cross dumbbell over front leg to side, 

like rowing a boat, jump and switch)

 7. High Knees w/ Jump Rope

8. One Leg Push Up w/ Toe Touch

(Plank, cross foot to opposite arm and touch, 

kick foot back & up and push up. Alternate) 

 ***Complete AMRAP in 8 minutes***
 Set interval timer as follows: 16 rounds, 25 seconds per round, 5 second breaks.
Note: Good warm up with light weights (4 lbs.), 
use heavier weights (10 lbs.) for higher intensity

ZWOW #57

Burpees x10

Jump Lunges (each side) x15

Push Ups x20

Mountain Climbers x30

Air Squats x40 

***Complete 4 rounds for time. ***  
Feb. 25, 2013 ------13:31 min
Mar. 15, 2013 ------10:45 min

ZWOW #60

(Write workout here)
June. 5, 2013 ------13:05 min (Zuzka's time)

ZWOW #62

  Traditional Burpee x10

Kettleball Swings x20

Jump Lunges x20

One-legged Dead Lift x10 / leg

  ***Complete 3 rounds for time***

 Difficulty: Intermediate
Apr. 4, 2013 ------- 9:50 min

Medal of Honor Abs

Elevated Hip Circle

Body Spring Jump Lunge

Low-High-Side-Plank Dip (Left & Right side)

Leaping Mountain Climbers

***Complete a total of 3 rounds in all, 50 seconds/exercise. *** 
Set Timer - 15 rounds of 50 seconds with 10 second breaks

       Date               Hip Circles      Body Spring        L-H-S-P-Dip        Mtn. Climbers

Oct. 22, 2012 ----- 14-14-14 ----- 28-18-15 ----- 9,9 - 10,11 - 11,9 ----- 58 - 58 - 80
Feb. 1, 2013 ----- 22 - 23 - 23 ----- 20 - 20 - 20 ----- 9,9 - 8,9 - 9,9 ----- 83 - 74 - 84 

Mar. 6, 2013 ---- 34 - 39 - 36 ---- 18 - 25 - 28 ---- 12,12 - 12,12 - 13,12 ---- 96 - 98 - 100 

Apr. 9, 2013 ---- 24 - 23 - 22 ---- 30 - 22 - 22 ---- 11,11 - 10,10 - 10,10 ---- 92 - 94 - 98

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Circuits
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Blast Fat

(Our version, you can find the original at this link^)

Skaters (each side) x30

2-Handed Behind-the-head Tricep extensions (Using a 22 lb. weight) x20

Plank Burpees (see link) x50

Prisoner Squats x50 

Mountain Climbers (each side, see link) x25

2-handed Bicep curls (Using 22 lb. weight) x20

Lunge Jumps (each side) x25

T-Pushups (each side) x15

 ***Complete 3 rounds for time. Goal in 25 minutes or less***

Difficulty: Very Hard

Jan. 25, 2013 ------- 26:35 min
Feb. 3, 2013 ------- 29:16 min
Feb. 15, 2013 ------- 28:25 min
Mar. 8, 2013 ------- 25:50 min

The Core Challenge  

 

Difficulty: Challenging warm-up OR intermediate work out

Jan. 25, 2013 ------- 16:45 min

 Do Anywhere Crossfit   

Jump Squat

Butterfly Situp

Burpee

Tricep Dip

Lunge Hop (each side)

Pushup

Options:

  ***Complete 10 reps/exercise and AMRAP in 15 minutes.***

July 7, 2013 ------- 6 + jump squats in 15 min.

 ***Complete 12 reps/exercise for each round, and do 5 rounds for time.***

 ***See more at the link above^.***

No Nonsense   

 

Jan. 30, 2013 ------- 26:30 min

July 13, 2013 ------- 21:26 min

 
Three-Part Circuit

Option #1: Warm up, Circuit 1 (x3), Cool Down

Option #2: Warm up, Circuit 2 (x3), Cool Down

Option #3: Warm up, Circuit 3 (x3), Cool Down

Option #4: Warm up, Circuits 1-3 (no repeats), Cool Down Feb. 11, 2013 ------- 17:06 min
                  Feb. 19, 2013 ---- 11:00 min (no warm up)

Brazilian Butt Workout

Squats x20

Plie Squats x20

Donkey Kicks (each side) x20

Fire Hydrants (each side) x20

Circling Donkey Kicks (each side) x20

Frog Jumps x20

Side Lunges (each side) x20

Alternating Jump Lunges x30

Alternating Skaters x30

Hip Lifts x30

Lunge Kicks (each side) x20      

 ***Complete 3 rounds for time.***

Feb. 12, 2013 ------- 9:50min (1 round)
Feb. 20, 2013 ------- 10:50min (1 round)
Mar. 4, 2013 ------- 25:39min (3 rounds)
April 5, 2013 ------- 8:42min (1 round)

Lean Arms Pyramid

Mar. 11, 2013 ----- 5:28 min

Travel Strength

Squats x20

Burpees x10

Plank x60 seconds

Mountain Climbers x30

Alternating Lunges x20

Squat Jumps x10

Side Lunges (each side) x20

Knee-to-Nose Planks x15

Leg Lifts x15  

 ***Complete 3 rounds for time.***  

Feb. 19, 2013 ------- 7:00 min (1 round)

Arm Workout

Mar. 4, 2013 ------- 12:20 min (1 round)
Mar. 11, 2013 ------- 12:44 min (1 round)

Sexy Leg Workout

 Mar. 12, 2013 ------- 9:20 min (1 round)
Mar. 27, 2013 ------- 8:26 min (1 round)

 Ab Ripper X

In-and-Outs  x25

Bicycles (forward, then backward) x25 

Crunchy Frog x25

Cross Leg/Wide Leg Sit-ups x25

Fifer Scissors x25

Hip Rock and Raise x25

Pulse-up x25

V-up/Roll-up x25

Oblique V-up x25    

 Leg Climbers x25

Mason Twist x50 

***Complete one round for time*** 

Difficulty: Intermediate

Mar. 13, 2013 ----- 13 min 

Mar. 27, 2013 ----- 13:09 min 

 She's Got Legs

Mar. 13, 2013 ----- 17:30 min

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High-Intensity Interval Training
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Brutal HIIT Ladder Workout

 Difficulty: Intermediate

 

   HIIT the Ground Running

Difficulty: Intermediate-Advanced

 

  Can You HIIT Like a Girl?

Difficulty: Intermediate

 

 

 Advanced HIIT Workout

Difficulty: Intermediate