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by Chris Banks

“The Furnace”

Coach Creation WOD

1.1K 73
  • 10 Rounds for Time
  • 200 meter Run
  • 10 calorie Assault Bike
  • 10 Russian Kettlebell Swings (70/53 lb)
  • 1 minute Rest after each round

Begin at a pace that allows you to not only repeat efforts, but increase intensity. Record your time for each set.


If running is not conducive, replace it with a 200-meter row. For those that find themselves unable to complete 10 kettlebell swings unbroken, each set should reduce to a weight that they can!

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Intended Stimulus: The goal is to maximize your aerobic ability by staying repeatable each round. This is not a 'suffer" through the type of workout. We want to use oxygen as your primary fuel source which will help build capacity for longer workouts AND shorter ones. Having a bigger aerobic base will make you a monster for short efforts like Fran!

Strategy: Begin slower than you think you need. There is always room to build! You don't want to have to walk it back once you are into it. This will also ensure you are being aerobic!
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