Week 3, Day 3


Part 1

25 Janda Sit Ups

20 Jumping Pull Ups

20 Negative Pull Ups

20 Janda Sit Ups

2x Flexed Arm Hang

10 Janda Sit Ups


5x10 Bulgarian Split Squats

5x RKC Plank 20 Seconds


Part 2

Half Happy Baby 1 Minute Right Side

Supine Splits 1 Minute Right Side

Half Happy Baby 1 Minute Left Side

Supine Splints 1 Minute Left Side

Spinal Twist Right Side

Spinal Twist Left Side


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.


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