Women's Workout: Cycle 9, Week 1, Day 3

Mindith Rahmat


Women's Fitness, Yoga, Natural Movement, Bodyweight Exercise, Kettlebells

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 1, 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: Double Floor Press x10

A2: Double Bent-over Row x10


Rest As Needed


B. 3 Rounds:

B1: Double Front Squat x5

B2: Double Snatch x10


Rest as Needed


C. 2 Rounds

C1:Pull Up x5

C2:Double 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



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