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.


Following the programming of the last cycle and its focus on building to a strong one arm push up, this short cycle will focus on endurance, agility and recovery.  All workouts in this cycle will be 20 minutes or less allowing extra time for mobility and recovery work.


A. Mobility Workout 
Spend 5-10 minutes moving through this mobility program


28 Day Meditation Challenge

Look right and left x10
Side to side x10
Up and down x10


Shrugs forward and backwards x10
Up and down x10
Chest undulations x10
Rib cage expansions x10
Straight arm circles x10
Egyptian x10
Small arm circle x10
Large arm circles x10


Side to side arms lifted x10
Side bends arms by the side of body x10
Rotations with twist right and left x10
Around the world x10
Spinal roll ups x10
Scorpions x5 on each leg


Hip circles to right x 10
Hip circles to Left x10
Slow squat to hold x10
Cossack squats x10


Knee circles x10 on each side


Ankle flexion/extension x10
Ankle rolls right and left  x10
Deep squat with feet and legs together x10
Slow pistol squat (using support if needed) x5 on each side


B. MetCon Workout

As many reps as possible in 20 minutes:
Run or Row 1x400m
Air Squats x25
Run or Row 1x400m
Push Ups x25
Run or Row 1x400m
Burpees x25 (with full jump to target about 6" above standing reach)
Run or Row 1x400m
Alternating Lunges x50 (25 on each leg)



Awake and Evolve