The sequence of movements is 6 sit-ups followed by 6 kettlebell deadlifts, and then 6 American style kettlebell swings. Continue the same three movements with 14 reps each, then 17 reps, and then finishing with 75 reps each. The workout is complete when you have finished all four rounds.
Before beginning, select a kettlebell with a weight that allows you to perform 15 to 20 repetitions of the American style kettlebell swing. This weight should feel moderately heavy, but not too heavy. The kettlebell movements may also be performed with a light exercise ball.
If a kettlebell is not available, a pair of light dumbbells may also be used. This will require a significant drop in the weight used, but find a pair of dumbbells that still allows 15 to 20 reps of the American style kettlebell swing.
The first three rounds should feel pretty easy, and you should be able to complete them unbroken. Instead of going all-out, use the first three rounds to find a good rhythm. The final round consisting of 75 reps each is where you want to pick up your pace. Rock out the sit-ups as fast as you possibly can. By the time you get into the final kettlebell movements, you will be breathing heavy, and your heart rate will reach 85% or more of your heart rate max. Stay strong and push through to the end.
Your score will be the total time it takes to complete the entire workout.
Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.