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 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: Double Military Press x5

A2: Alternating Renegade Row x5

1 Minute Rest



4 Rounds

B1: Double Kettlebell Front Squat x5

B2: Double Kettlebell Swing x10

Rest As Needed



2 Rounds

C1: Pull Ups Max -1

C:2 Windmill x5 

1 Minute Rest Between Sets


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