What is the Simple & Sinister kettlebell program?

A Pavel / StrongFirst practice: 100 swings and 10 Turkish get-ups each session. Two lifts. Repeatable GPP with standards — not a HIIT template and not an exercise soup.

How many swings and get-ups per session?

100 swings (10×10) and 10 get-ups (usually 5 per side). Rest between swing sets. Get-ups stay slow.

Is Simple & Sinister a HIIT workout?

No. It is practice density with standards. Rest between swing sets and move the get-ups slowly. Do not turn it into a race unless you are testing the timed Sinister standard.

Who is Simple & Sinister for?

People with a solid hip-hinge swing who can learn the Turkish get-up safely and want a short, repeatable GPP practice. It is not a beginner on-ramp and not a substitute for learning the swing first.

Should beginners start with Simple & Sinister?

No — not as day-one programming. If you are brand new, use the beginner workouts and start-here guide until the swing hinge is solid, then learn the get-up. S&S assumes those two lifts.

How often do people run Simple & Sinister?

Commonly nearly daily or 3–6 days per week, progressing weight slowly and leaving recovery in the tank. Deload when needed.

What kettlebell weight for Simple & Sinister?

A bell you can swing hardstyle for sets of 10 with clean form, and get up with under control. Progress weight slowly; leave reps in reserve. Women and men often use different bells for swings vs get-ups once the numbers climb.

Guides

Simple & Sinister Kettlebell Program (100 Swings + 10 Get-Ups)

Simple & Sinister: 100 kettlebell swings and 10 Turkish get-ups per session. Accurate StrongFirst protocol — practice density, not HIIT. Who it is for, standards, and video.

Simple & Sinister is Pavel Tsatsouline's / StrongFirst's practice program: 100 kettlebell swings and 10 Turkish get-ups per session. Two lifts. Repeatable GPP — not a HIIT template, not an AMRAP race, not an exercise soup.

The point is practice density with standards: hardstyle swings to about chest height, get-ups moved slowly with eyes on the bell, rest as needed between swing sets. Progress weight slowly. Leave recovery in the tank. If you are gasping through unbroken sets to beat the clock, you are not doing S&S.

Who it is for: people who already own a solid hip-hinge swing and can learn the get-up safely — then want a short, boring, repeatable practice. It is GPP and skill, not a beginner on-ramp and not a substitute for learning the three fundamentals first.

1.100 one-hand swings as 10 sets of 10. Rest as needed between sets. Two-hand swings are fine while you build the groove.
2.10 Turkish get-ups, typically 5 per side. Move slowly. Eyes on the bell the whole time.
3.Optional timed Sinister standard: 5 minutes of 10 swings every 30 seconds, 1 minute rest, then 10 get-ups EMOM. Only when you are testing — not every session.

Form first: how to kettlebell swing (hip hinge, not a squat) and Turkish get-up. Then train the timed session: Simple & Sinister kettlebell workout.

Brand new to kettlebells? Do not start here. Use the start-here guide and beginner workouts until the swing hinge is solid — then come back for S&S volume.

FAQ

What is the Simple & Sinister kettlebell program?: A Pavel / StrongFirst practice: 100 swings and 10 Turkish get-ups each session. Two lifts. Repeatable GPP with standards — not a HIIT template and not an exercise soup.
How many swings and get-ups per session?: 100 swings (10×10) and 10 get-ups (usually 5 per side). Rest between swing sets. Get-ups stay slow.
Is Simple & Sinister a HIIT workout?: No. It is practice density with standards. Rest between swing sets and move the get-ups slowly. Do not turn it into a race unless you are testing the timed Sinister standard.
Who is Simple & Sinister for?: People with a solid hip-hinge swing who can learn the Turkish get-up safely and want a short, repeatable GPP practice. It is not a beginner on-ramp and not a substitute for learning the swing first.
Should beginners start with Simple & Sinister?: No — not as day-one programming. If you are brand new, use the beginner workouts and start-here guide until the swing hinge is solid, then learn the get-up. S&S assumes those two lifts.
How often do people run Simple & Sinister?: Commonly nearly daily or 3–6 days per week, progressing weight slowly and leaving recovery in the tank. Deload when needed.
What kettlebell weight for Simple & Sinister?: A bell you can swing hardstyle for sets of 10 with clean form, and get up with under control. Progress weight slowly; leave reps in reserve. Women and men often use different bells for swings vs get-ups once the numbers climb.