IntervalTime-CappedScored WorkoutIntermediateSingle and Double KettlebellModerate
ASGARD: BUILD ENDURANCE DAY 2
Designed by
Taco Fleur
ASGARD-RR in timed work bouts with 1-minute rest (Week 1: 3 min / 1 min x 4), then the Hardstyle Power Finisher. Day 2 of the BUILD ENDURANCE route.
Get Ready
Prepare your equipment and review key details before you begin.
Pre-Workout Checklist
As Designed17 min
of work
25 min
workout, including rest
What's included
📚
1 study video · 2 min
Preview exercise breakdowns — see proper form and technique
🎬
1 follow-along video · 19 min
Press play and train along at the intended pace
⏱
1 timer
Guided intervals with audio cues for each round
Intensity breakdown
See how effort is spread across each section — know when to push and when to recover.
ASGARD-RR
12mMedium
Rest before the finisher
5mLow
Session flow
The full workout from start to finish — each colour shows effort level at that moment.
Body focus
Which muscle groups this workout targets most.
Glutes20%
Glutes finish every stand and every swing
Core15%
Core resists rotation in the single-arm swing
Quadriceps15%
Quadriceps drive the squat dead curl stand-up and squat deadlift
Shoulders15%
Shoulders press and stabilise the rack
Back10%
Back rows from the hang
Forearms (grip)10%
Grip holds the hang, the row and the swing
Hamstrings10%
Hamstrings load the hinge in the swing
Biceps5%
Biceps curl the kettlebells from the floor
Benefits
Endurance40%
Longer work, less rest, sustainable pace: own 20 minutes
Power25%
Heavy Hardstyle single-arm swings add a ballistic power stimulus
Core20%
Single-arm swing anti-rotation under an asymmetric moving load
Mental Toughness15%
Muscular fatigue accumulates, but technique stays the same
What you can do with this workout
Watch
Intro free, previews on all 1 other — a free account doubles every preview.
Train with the timer
Guided intervals with audio cues.
Track it
Log, score, personal bests, heart rate from your watch, your rank on the leaderboard.
Get your form checked
CONNECT, plus IKU-verified proficiency on the core lifts.
Recover and reset
Recovery status and mind check-ins connect to every session.
Everything here connects to everything you do — one free account.
Free Sign UpA new workout and its PDF every week
No account needed for the email. The PDF download asks for a free account.
These fill in once you have an account and log a session
Your record
— pts
Rank
— on the board
Proficiency
0 of 0
Fits you
—
Guided walkthrough
Prefer to be walked through it, step by step?
Preparesign in→Study→Trainsign in→Logsign in