{"id":"9a8f15b2-ebe9-4233-88aa-9923ec8b795e","title":"Simple and Sinister","icon":"🔔","parent_id":null,"author":{"name":"KettlebellKat","initials":"K"},"category":{"id":"0a9e36c4-744c-4024-b3b9-6f6f67897ad1","name":"Kettlebell","path":["Workouts","Kettlebell"]},"description":{"markdown":"Pavel Tsatsouline's minimalist daily program: 100 swings and 10 get-ups. About 25 minutes. Practise it most days. Move up a bell size only when the swings take under 5 minutes and the get-ups under 10, with perfect form.","html":"

Pavel Tsatsouline's minimalist daily program: 100 swings and 10 get-ups. About 25 minutes.

Practise it most days. Move up a bell size only when the swings take under 5 minutes and the get-ups under 10, with perfect form.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":960,"total_duration_in_seconds":960,"steps_count":6,"updated_at":"2026-05-11T22:46:28.961Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"2f75f84d-a442-4ba9-9335-0947a98ff2f0","number":1,"title":"Warm up: prying goblet squats","description":{"markdown":"**3 sets of 5.** Sit into the bottom of a goblet squat and gently pry your knees apart with your elbows.","html":"

3 sets of 5. Sit into the bottom of a goblet squat and gently pry your knees apart with your elbows.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"f90cdd7b-80b8-4949-94fd-f7940c5bc163","number":2,"title":"Warm up: halos","description":{"markdown":"**3 sets of 5 each way.** Circle the bell around your head, close to your skull.","html":"

3 sets of 5 each way. Circle the bell around your head, close to your skull.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"65a7d6fb-948a-4347-8e25-19ddb4e1da2a","number":3,"title":"Warm up: hip bridges","description":{"markdown":"**3 sets of 5.** Squeeze hard at the top.","html":"

3 sets of 5. Squeeze hard at the top.

"},"duration_in_seconds":null,"video_start_in_seconds":null},{"id":"7ac63d6e-d61c-4fb0-ad41-72aac38e09a6","number":4,"title":"One-arm swings","description":{"markdown":"**10 sets of 10**, switching arms each set. Rest as needed between sets, but finish all 100 swings in 5 minutes.","html":"

10 sets of 10, switching arms each set. Rest as needed between sets, but finish all 100 swings in 5 minutes.

"},"duration_in_seconds":300,"video_start_in_seconds":null},{"id":"1b0dace1-a6be-4783-b175-24fe837ca208","number":5,"title":"Rest","description":{"markdown":"Walk around and shake out your grip.","html":"

Walk around and shake out your grip.

"},"duration_in_seconds":60,"video_start_in_seconds":null},{"id":"6284320d-d990-41a7-a04d-a5d13fae64bf","number":6,"title":"Turkish get-ups","description":{"markdown":"**10 singles**, alternating sides. One slow, perfect rep at a time, resting as needed, finishing all 10 within the time.","html":"

10 singles, alternating sides. One slow, perfect rep at a time, resting as needed, finishing all 10 within the time.

"},"duration_in_seconds":600,"video_start_in_seconds":null}]}

Routine complete