Women's Workout: Cycle 9, Week 11, Day 3

Mindith Rahmat


Women's Fitness, Yoga, Bodyweight Exercise, Kettlebells

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 11, Day 3


Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced


A. 3 Rounds

A1: Mountain Climber x20 seconds
A2: Scorpion x30 seconds
A3: Bear Crawl x30 seconds

Rest as Needed


B. 4 Rounds

B1: Burpees x20 seconds
B2: Wide Grip Push Up x30 seconds
B3: Hand Walk Out x60 seconds

Rest as Needed


C. 3 Rounds

C1: Split Squat Jump x20 seconds
C2: Diamond Push Up x30 seconds
C3: KB Sit Up x60 seconds


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



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