What is the “Furnace” workout?
Enough people have asked the question either in email or on facebook that I figured I’d make a blog post out of it.
True story. This is a variation of a workout that got its name from the Nashville Kettlebell Bootcamp members due to its ability to elevate the temperature in a room. This occurred in a room with walls and floor of concrete was accomplished with the sheer body heat of the exertion of the participants. It is also great for torching bodyfat.
This one is based on the Program Minimum concept, as outlined in Enter the Kettlebell. The swing and getup are our foundation and this gives a chance to practice while getting metabolic benefit from it. Anyone who knows the swing and the getup can do this one. There are tons of varirarion that can be done, but I’ll outline a little 12 minute ditty for your pain and my pleasure.
Begin from standing with the kettlebell locked out overhead. All sets are :45 work / :15 rest-transition
- Overhead lunge left
- Overhead lunge right
- Swing
- Kneeling windmill left
- Kneeling Windmill right
- Swing
- Getup to palm Left
- Getup to palm right
- Swing
- Full Getup left
- Full Getup right
- Swing
Try it out and post your comments about it below.
here is another true story about the furnace workout
i unleashed a variation of it on one of my more advanced members and I kid you not smoke was coming out of his skin when he was done.
it was actually a little scary since i had seen a special on spontaneous combustion on the discovery channel earlier in the week
Wow!
I’ve been doing ETK Workbook from the people at Art of Strength, which is 22 minutes.
Furnace didn’t leave me as smoked (and I haven’t done the other in a while) but I feel like I got a better work out from it.
Just WOW!!!
Do have a question. Is the Kneeling windmill done from both knees, or in the mid point of the getup position (hand with the kettlebell matches the foot on the ground / opposite hand and knee are on the ground).
I did it from both knees, but in retrospect think it should have been the mid getup.
Still WOW!!!
Thanks for a great work out.
Very nice Dave, will use it, thanks.
Awesome stuff. I can’t wait to try it….um after I finish training for the RKC, of course.
Hey Dave, I have a question. Do you do the first move Overhead lunge left for 45secs, rest 15sec. And after the rest you moved on to the right overhead lunge, rest again and so on. Is this the way this routine works?
Chris I’m wondering the same thing…
Why kneeling and not the full flexibility leg version of the windmill & then how is the kneeling exactly performed.
Also how many rounds of this? I think 3 would do well.
Thanks!
-Bob
Chris
The kneeling windmill that I’m familiar with starts w/ a racked KB standing. You kneel on the knee below the KB – so you’re kneeling on one knee w/ the other bent – then press, lock, stand and perform a standard windmill. Bring the KB down to the rack position and repeat.
I like this routine, will have to have a go at it
That’s nice Dave, thanks for sharing.