Breaking Muscle

Breaking Muscle

Workouts

Women’s Workout: Cycle 13, Week 3, Day 2

Cycle thirteen of the Women’s Workout series is an 8-week, 2-part, progressive plan to develop fundamental skills and strength to master strict pull ups and cultivate a more flexible and mobile body.

Mindith Rahmat

Written by

Week 3, Day 2

Part 1

Push Ups Max Effort

5x 10 Kettlebell Rack Lunges

4x Push Ups aim for about 25% of max effort work

5×10 Goblet Squats

3x RKC Plank 30 Seconds

3x Scorpion Progression 30 Seconds

Part 2

Full Split 1 minute

Single Pigeon Right Side 1 Minute

King Pigeon on the Right Side 1 Minute

Full Split 1 minute

Single Pigeon Left Side 1 Minute

King Pigeon on the Left Side 1 Minute

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.

Cycle thirteen of the Women’s Workout series is an eight-week, two-part, progressive plan to develop fundamental skills and strength to master strict pull ups and cultivate a more flexible and mobile body.

Equipment needed: pull up bar, yoga mat, kettlebell and box.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

View All Articles

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

Follow Us