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 2, Day 1


Recommended Weight for Women:

8 Kg (17.6 lb) Beginner

12 Kg (26.4 lb) Intermediate

16 Kg (35.2 lb) Advanced



5 Rounds:

A1: Seated Press x5

A2: Renegade Row x5 

Rest As Needed



5 Rounds:

B1: Double Kettlebell Front Squat x5

B2: Double Kettlebell Swing x10



2 Rounds:

C1:1-Hand Swing (Left) x30 seconds

C2:Figure 8 to Hold x60 seconds

C3:1-Hand Swing (Right) x30 seconds


Ladies Choice Finisher 

**Pick one exercise and perform 1 Tabata circuit:

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