Women's Workout: Cycle 9, Week 3, Day 2

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 2

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced


5 Rounds

A1: Seated Press x5

A2: Renegade Row x5

Rest as needed


5 Rounds

B1: Double Kettlebell Front Squat x5

B2: Double Kettlebell Swing x10

Rest as needed


2 Rounds

C1: 1-Hand Swing (Left) x30 sec
C2: Figure 8 to Hold x60 sec
C3: 1-Hand Swing (Right) x30 sec


Ladies Choice Finisher

Pick one exercise and perform either 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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