Women's Workout: Cycle 9, Week 3, Day 1

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 3, Day 1

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced



3 Rounds:

A1: Double Kettlebell Front Squat x10
A2: Jump Squat w/Knee Tuck x5
A3: Kettlebell Wall Sit x60 seconds

Rest as needed



3 Rounds:
B1: Kettlebell Clean from Ground x3
B2: Double Kettlebell Clean x5

Rest as Needed



3 Rounds:
C1: Alt Double Kettlebell 1-Leg Deadlift x 10
C2: Double Kettlebell Sumo Deadlift x 10

C3: Swing x 30 Seconds


Ladies Choice Finisher 

*Pick one exercise and perform 1 Tabata circuit:

  • Rope Slams
  • RKC Plank Hold
  • Med Ball Slams
  • Rope Zig Zags
  • Prisoner Sit Ups
  • Russian Twists
  • Dragon Flags
  • V Ups
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