TODAY'S
WORKOUT

All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer here to ensure your safety and understanding of the risks involved.

Furnace Protocol

Wed, 29 October 2025

Duration

48 min

Equipment

Kettlebell, Dumbbell, Bodyweight

⚡

Battle Prep Warm-Up

1
1. Arm circles (1 minute)
Video
2
2. Leg Swings (1 minute)
Video
3
3. Bodyweight squats (1 minute)
Video
4
4. Bear crawl (1 minute)
Video
5
5. Dynamic Inchworm to Spiderman Lunge (1 minute)
Video
💥

Core Meltdown Circuit

Format: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds

1
• Dumbbell thrusters (40 sec)
Video
2
• Kettlebell swings (40 sec)
Video
3
• Push-ups (40 sec)
Video
4
• Bodyweight Skater Hops (40 sec)
Video
5
• Plank Jacks (40 sec)
Video
🔓

Overdrive Assault

Optional Advanced

This section is optional. For advanced users craving extra challenge.

Instructions: 2 rounds, minimal rest

1
• Renegade Rows to Push-Up (10 per side)
Video
2
• Jump squats (15 reps)
Video
3
• Kettlebell clean + press (8 per side)
Video
🚀

Final Burnout

Format: AMRAP (As Many Rounds As Possible)

1
• Burpees (10 reps)
Video
2
• Bicycle crunches (20 reps)
Video

Repeat until time expires

🧘

Cooled Steel Recovery

1
1. Standing quad stretch (1 minute)
Video
2
2. Chest opener stretch (1 minute)
Video
3
3. Hamstring stretch (1 minute)
Video
4
4. Seated forward fold (1 minute)
Video
📋

Focus & Benefits

This session builds relentless full-body strength, power, and stamina with battle-tested circuits to unlock unmatched toughness and functional muscle.

Pro Tip: Attack each rep with intention—visualize every movement as a building block forging a stronger, more resilient you. The real gains start when the workout gets tough.

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