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 10, Day 1

 

Breaking Muscle Shop

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:Clean & Press x5
B2:1-Leg Deadlifts x5
B3:Heavy Kettlebell Swing 10

Rest as needed

 

B.

3 Rounds

B1:Pull Ups xMax -1

B2:Burpee x15 
B3:Star Jumps x10

Rest as needed

 

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: