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.


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Post your workout results, comments, and questions in the Breaking Muscle forum.


Week 6, Day 1


Part 1

Pull Ups Max Effort

45 Negatives


5x5 Clean and Press

5x5 Walk Out to Strict Push Up


10x10 Kettlebell Swings


Part 2

Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side

Center Split 2 minutes

Single Pigeon on  Right Side 2 Minutes

King Pigeon on the Right Side 1 Minute

Single Pigeon on Left Side 2 Minutes

King Pigeon on the Left Side 1 Minute

Week 6, Day 2


Part 1

5x 25 Body Weight Squats

5x10 Glute Bridges


3x10 Kettlebell Bicep to Tricep

3x10 Kettlebell Rack Lunges


3x RKC Plank 30 Seconds

3x15 Leg Raises


Part 2

Frog Pose

Child’s Pose


Gate Pose Right Side


Gate Pose Left Side

Child’s Pose with Shoulder Release


Week 6, Day 3


Part 1

50 Jumping Pull Ups

5x 20 Glute Bridges

5x 10 Kettlebell Swing - Squat - Press



Wide Legged Seated Kettlebell Press

Abdominal Bicycles


Part 2

Crescent Lunge

Hamstring Stretch

Downward Dog

Yogi Squat

Downward Dog

Lizard Pose

Quad Release