Furnace Protocol

Date: 29 October 2025

Duration: 48 minutes

Focus: Full-body strength and power with combat-inspired intensity

Equipment: Bodyweight, dumbbells, kettlebell (optional)

⚡ Battle Prep Warm-Up

1. Arm circles (1 minute) – Video

2. Leg Swings (1 minute) – Video

3. Bodyweight squats (1 minute) – Video

4. Bear crawl (1 minute) – Video

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

• Dumbbell thrusters (40 sec) – Video

• Kettlebell swings (40 sec) – Video

• Push-ups (40 sec) – Video

• Bodyweight Skater Hops (40 sec) – Video

• Plank Jacks (40 sec) – Video

🔓 Overdrive Assault (Optional Advanced)

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

Instructions: 2 rounds, minimal rest

• Renegade Rows to Push-Up (10 per side) – Video

• Jump squats (15 reps) – Video

• Kettlebell clean + press (8 per side) – Video

🚀 Final Burnout

Format: AMRAP (As Many Rounds As Possible) – 6 minutes

• Burpees (10 reps) – Video

• Bicycle crunches (20 reps) – Video

*Repeat until time expires*

🧘 Cooled Steel Recovery

1. Standing quad stretch (1 minute) – Video

2. Chest opener stretch (1 minute) – Video

3. Hamstring stretch (1 minute) – Video

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.