SESSION 1
KETTLEBELL
SWINGS
Workout 1 Workout 2 Workout 3
Tea Time Kettle Run As many rounds as
possible in 12
minutes: 10-minute run at 60
percent of max
intensity From
Russia
With Love
20 full pull-ups with a
band (page 143), 20
one-handed
kettlebell swings,
200-meter run Quick run: 800
meters
Then 5 rounds of 3
minutes with 1
minute of active rest
Add-on workout: 1.8-
mile (3 km) run at 50
percent of max
intensity
100 two-handed
kettlebell swings
(recovery: your
choice)
Quick run: 800
meters
100 one-handed
kettlebell swings
(recovery: your
choice)
Quick run: 800
meters
3 sets of pull-ups
(page 143), as many
reps as possible
5 sets, 1 minute
each, as many
rounds as possible:
4 two-handed
kettlebell swings and
180-degree rotation,
2 kettlebell goblet
squats (page 98).
Recovery between
sets: 1 minute
10 sets of 100-meter
shuttle run, 10
burpees (page 165),
10 alternating
kettlebell swings, 1
minute of recovery
between sets. 3
minutes of recovery
between sets 5 and
6
Workouts and images from Aurelien Broussal-Derval’s The Modern Art of High Intensity,
published by Human Kinetics.
Exercises are performed at the participants own risk and no liability will be accepted by REPS,
UK Coaching or Human Kinetics. If you feel unwell or experience serious discomfort during
exercise stop immediately and seek medical advice.
28 FM
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