OK so I did the workout the way I described in the last post for 3 days but it turned out that my modifications where not neat enough resulting in knee pain. Especially the first move, I completely replaced it with a two handed KB swing.

I also changed the intervals from 40-20 to 60-15 and did one run per exercise set, rounding down the time to 27 minutes but with the weight of the Kettlebell and the increased time of exercise and decreased time of rest, the end effect was comparable to the original 46 minutes long one.