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 9, 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.
5 Rounds
A1: Seated Press x5
A2: Renegade Row x5
Rest As Needed
B.
5 Rounds
B1: Double Kettlebell Front Squat x5
B2: Double Kettlebell Swing x10
C.
2 Rounds
A1: 1-Hand Swing (Left) x30 seconds
A2: Figure 8 to Hold x60 seconds
A3: 1-Hand Swing (Right) x30 seconds
Ladies Choice Finisher
**pick one exercise and perform one Tabata circuit
Rope Slams
RKC Plank Hold
Med Ball Slams
Rope Zig Zags
Prisoner Sit Ups
Russian Twists
Dragon Flags
V Ups