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

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 Floor Press x10

A2: Double Bent-over Row x10

Rest As Needed


2 Rounds

B1: Double Front Squat x5

B2: Double Snatch x10

Rest as Needed


3 Rounds

C1: Pull Up x5

C2: Double Windmill x5

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

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