These workouts are designed by Breaking Muscle founder Mindith Rahmat. Mindith is an RYT 500 Certified Yoga Therapist, certified CrossFit coach, and long time fitness enthusiast with extensive experience in Russian kettlebells and bodyweight exercise.

 

This cycle of the Women’s workout will focus on strength and conditioning using bodyweight movements, pull ups and single and double kettlebell drills.

 

Week 7, Day 2

 

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

 

A.

5 Rounds

A1: Double Military Press x5

A2: Alternating Renegade Row x5

Rest as needed

 

B.

4 Rounds

B1: Double Kettlebell Front Squat x5

B2: Double Kettlebell Swing x10

Rest As Needed

 

C.

2 Rounds

C1: Pull Ups x5

C:2 Double Windmill x5

 

Ladies Choice Finisher 

**Pick one exercise and perform 1 Tabata circuit:

  • Rope Slams
  • RKC Plank Hold
  • Medicine Ball Slams
  • Rope Zig Zags
  • Prisoner Sit Ups
  • Russian Twists
  • Dragon Flags
  • V Ups
  • Janda Sit Ups
Topic: