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 9, Day 3
4 Rounds
Double Kettlebell Clean and Press x 3
Double Kettlebell Clean and Front Squat x 3
Double Kettlebell Clean and Press x 3
Double Kettlebell Clean and Front Squat x 3
Double Kettlebell Clean and Press x 3
Double Kettlebell Swing x 3
Double Kettlebell Clean and Press x 3
Rest 2 minutes between rounds
Finisher:
4 rounds
20 seconds on 20 seconds off
RKC Plank
