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 8, Day 3
Recommended Weight for Women:
8 Kg (17.6 lb) Beginner
12 Kg (26.4 lb) Intermediate
16 Kg (35.2 lb) Advanced
A.
3 Rounds
A1: Mountain Climber x30 seconds
A2: Scorpion x30 seconds
A3: Janda Sit Up x30 seconds
Rest as Needed
B.
3 Rounds
B1: Burpees x30 seconds
B2: Wide Grip Push Up x30 seconds
B3: Hand Walk Out x60 seconds
Rest as Needed
C.
2 Rounds
C1: Split Squat Jump x30 seconds
C2: Diamond Push Up x30 seconds
C3: Kettlebell Sit Up x60 seconds
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
