Women’s Workout: Cycle 11, Week 10, Day 1

This cycle of the Women’s workout will focus on executing the “Basic Six” kettlebell movements: the swing, get up, snatch, press, squat, and clean.

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 executing the “Basic Six” (swing, get up, clean, squat, press, and snatch) kettlebell movements. Please note the Turkish get up should be completed without the high bridge. The suggested training weight for beginning females is an 8kg kettlebell (single or double), progressing over weeks to a 12kg to 16kg and more. More advanced females can work within the following standards for their body weight:

  • Women Open Class (Up to 56kg/123.5lbs): 12kg
  • Women Open Class (Over 56kg/123.5lbs): 16kg
  • Women Masters (50-64 years old): 12kg
  • Women Seniors (65+ years old): 12kg

Week 10, Day 1

5 Rounds:

A: Turkish Get Up x3

B: Single Leg Deadlift x5

C: Halos x5

Kettlebell Swings x10 x 10 minutes

Perform reps at the top of each minute – rest till next minute

**Add a rep each week until you reach 20 reps per minute.

This workout will be completed every Day 1 of the Cycle.


6 rounds

15 seconds on 15 seconds off


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