Bodyweight Workout: Cycle 8, Week 3, Day 3

This short cycle will focus on endurance, agility, and recovery. All workouts in this cycle with be 20 minutes or less allowing extra time for mobility and recovery work.

Written by Mindith Rahmat Last updated on Oct 20, 2021

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 short cycle will focus on endurance, agility and recovery. All workouts in this cycle with be twenty minutes or less allowing extra time for mobility and recovery work. Spend five to ten minutes moving through this mobility program before each workout.

Mobility Workout

Neck
Look right and left x10
Side to side x10
Up and down x10

Shoulder
Shrugs forward and backwards x10
Up and down x10
Chest undulations x10
Rib cage expansions x10
Straight arm circles x10
Egyptian x10
Small arm circle x10
Large arm circles x10

Spine
Side to side arms lifted x10
Side bends arms by the side of body x10
Rotations with twist right and left x10
Around the world x10
Spinal roll ups x10
Scorpions x5 on each leg

Hip
Hip circles to right X10
Hip circles to Left x10
Slow squat to hold x10
Cossack squats x10

Knee
Knee circles x10

Ankle
Ankle flexion/extension x10
Ankle rolls right and left x10
Deep squat with feet and legs together x10
Slow pistol squat **using support of needed x5 on each side

Week 3, Day 3

AMRAP for 20 Minutes:

Run or row 1x400m
Air squats x25
Run or row 1x400m
Abdominal bicycles x 20
Run or row 1x 400m
Burpees x15 *with full jump to target about 6″ above standing reach
Run or row 1x400m
Abdominal leg lifts x20

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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