Women’s Workout: Cycle 13, Week 7

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.

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, ketllebells, barbell, yoga mat.

Week 7, Day 1

Part 1

3x Push Ups Max Effort

50 Bodyweight Squats

3x Diamond Push Ups Max Effort

50 Bodyweight Squats

5×5 Kettlebell Windmills

Part 2

Standing Forward Bend with Shoulder Release

Prone Shoulder Release

Hero’s Pose

Camel Pose x3

Bridge Pose

Week 7, Day 2

Part 1

20 Toes to Bar

Push Ups Max Effort

10 Toes to Bar

20 Jumping Pull Ups

15 Pull Up Negatives

5 Toes to Bar

Tabata Mash Up

  • Goblet Squat
  • Prisoner Sit Up

Part 2

Lizard Pose Right Side 1 Minute

1/2 Split Right Side 1 minute

Lizard Pose Right Side 1 Minute

1/2 Split Left Side 1 minute

Frog Pose 3 Minutes

Child’s Pose

Week 7, Day 3

Part 1

Pull Ups Max Effort

3x Flexed Arm Hang as long as possible

Dead Hang as long as possible

2 Minutes of Kettlebell Swings

1 Minute rest

2 Minutes of Swing – Catch – Squat

1 Minute rest

2 Minutes of Kettlebell Snatch

1 minute rest

3x 30 Seconds RKC Plank

3×10 V Up

Part 2

Reverse Prayer Pose, Wide Legged Forward Bend

Side-to-Side Lunge 1 Minute

Shoulder Release Wide Legged Forward Bend

Side-to-Side Lunge 1 Minute

Center Splits 1 Minute

Cobbler’s Pose

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