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 twelve-week cycle will focus on core stability, overall body weight strength, and building a strong foundation for strict pull ups. A pull up bar will be required for this cycle. The workouts will be posted on Mondays, Wednesdays, and Fridays.



Week 12, Day 3

5 Rounds:

  • Max effort pull ups 
  • 10 prisoner sit ups

Rest 2+ minutes between sets.


5 Rounds:

  • 1 minute of alternating air squat with a kick 
  • 5 Diamond push ups
  • 20 seconds of plank