Women’s Workout: Cycle 11, Week 12, Day 2

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 12, Day 2

Turkish Get Up 3 x 5

4 Rounds

Kettlebell Swing x 15

Clean and Press x 5

Kettlebell Swing x 5 *one arm

Clean and Front Squat x 5

Kettlebell Swing x 20 *alternating arm

Kettlebell Swing x 15

Snatch x 5 on each arm

Rest 2 minutes between rounds


3×20 seconds Russian Twist

3×20 seconds Pullover Crunches

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