Bodyweight Workout: Cycle 12, Week 11

This challenging workout is perfect for athletes who want to spend time cultivating real bodyweight strength and skills.

Written by Mindith Rahmat Last updated on Oct 20, 2021

Bodyweight Workouts Cycle Twelve: Battle Ropes and Pull Ups

This challenging workout is perfect for athletes who want to spend time cultivating real body weight strength and skills. As the programming progresses you will be challenged to complete tough workout using parallettes, a pull up bar, and battling ropes.

Equipment needed: pull up bar, ropes, yoga mat, and timer

Throughout the cycle, BR * indicates battling rope.

Week 11

Day 1

BR Workout 3
4x

20 Air Squats
30 Seconds *BR Undulating Waves *one arm
20 Alternating Lunge
20 Air Squats
10 V ups
30 Seconds *BR Snakes
10 Leg Lifts
Rest: 2 minutes

Day 2

BR Workout 9
5x

10 Sit Up to Straddle
5 Pistols Squats
30 Seconds *BR Slam
10 Push Ups
30 Seconds One *BR Leg Rope Wave *alternating legs each round

Day 3

BR Workout 8
5x

20 Alternating Curtsy Squats
10 Squat to Kick on each Side
1 Minute Wall Sit
20 seconds RKC Plank
10 Cossack Squats
5 Sit up to Pike

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

View All Articles