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Women’s Workout: Cycle 13, Week 4

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 Oct 25, 2022

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, ketllebells, barbell, yoga mat.

Week 4, Day 1

Part 1

5×5 Clean and Press

5×25 BodyWeight Squats

5×5 Walk out to Strict Push Up

3x 15 Supine Leg Raises

Part 2

Half Happy Baby 1 Minute Right Side

Supine Splits 1 Minute Right Side

Half Happy Baby 1 Minute Left Side

Supine Splints 1 Minute Left Side

Spinal Twist Right Side

Spinal Twist Left Side

Seated Wide Legged Forward Bend

Week 4, Day 2

Part 1

25 Jumping Pull Ups

25 Negative Pull Ups

Push Ups Max Effort

Tabata Kettlebell Swings

5×10 Bulgarian Split Squats

5x RKC Plank 20 Seconds

Part 2

Standing Forward Bend with Shoulder Release

Prone Shoulder Release Right and Left

Hero’s Pose

Camel Pose x3

Wall Walk to Bridge x3

Week 4, Day 3

Part 1

5x 10 Goblet Squats

40 Jumping Pull Ups

Max Effort Flexed Arm Hang

Max Effort Dead Hang

5x 10 Kettlebell Swing – Squat – Press

Tabata Abdominal Bicycles

Part 2

Cobbler’s Pose 1 Minute

Frog Pose 3 Minutes

Wide-Legged Pose Forward Bend 1 Minute

Child’s Pose 1 Minute

Forward Bend 2 Minutes

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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