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Women’s Workout: Cycle 13, Week 1, Day 3

Cycle thirteen of the Women’s Workout series is an 8-week, 2-part, progressive plan to develop fundamental skills and strength to master strict pull ups and cultivate a more flexible and mobile body.

Mindith Rahmat

Written by Last updated on Feb 22, 2023

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.

Cycle thirteen of the Women’s Workout series is an eight-week, two-part, progressive plan to develop fundamental skills and strength to master strict pull ups and cultivate a more flexible and mobile body.

Equipment needed: pull up bar, yoga mat, kettlebell and box.

Week 1, Day 3

Part 1

  • 30 Pull Up Negatives
  • 10 Toes To Bar
  • 20 Glute Bridges
  • 3x Dead Hang Skill Work Max Effort
  • 10 Toes To Bar
  • 20 Glute Bridges

Tabata Mash Ups

  • Frog Jumps
  • Janda Sit Ups

Part 2

  • Lizard Pose Right Side 1 Minute
  • ½ Split Right Side 1 minute
  • Lizard Pose Right Side 1 Minute
  • ½ Split Left Side 1 minute
  • Frog Pose 3 Minutes
  • Child’s Pose
Mindith Rahmat

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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