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Women’s Workout: Cycle 9, Week 7, Day 1

This cycle of the Women’s workout will focus on strength and conditioning using bodyweight movements, pull ups, and single and double kettlebell drills.

Mindith Rahmat

Written by Last updated on Dec 6, 2022

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 strength and conditioning using bodyweight movements, pull ups and single and double kettlebell drills.

Week 7, Day 1

Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced

A. 4 Rounds

A1:Turkish Get Up x2 on Each Side
A2:Downward Dog / Walk Outs / High Plank x5

A3:Kettlebell Deck Squat 1×10

Rest as needed

B. 4 Rounds

B1: 1-Hand Swing (Left) x 30 seconds
B2: Figure 8 to Hold x60 seconds
B3: 1-Hand Swing (Right) x 30 seconds

Rest as Needed

C. 4 Rounds
C1: Kettlebell (KB) Squat Press x 30 sec
C2: KB Squat Halo x 30 sec

C2: KB Overhead Squat (Left) x 30 sec
C3: KB Squat Halo x 30 sec
C4: KB Overhead Squat (Right) x 30 sec

Ladies Choice Finisher

**Pick one exercise and perform 1 Tabata circuit:

  • Rope Slams
  • RKC Plank Hold
  • Medicine Ball Slams
  • Rope Zig Zags
  • Prisoner Sit Ups
  • Russian Twists
  • Dragon Flags
  • V Ups
  • Janda Sit Ups
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.

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