Full-Body Furnace: The HYROX WOD That Will Melt Your Limits
Looking for a full-body workout that brings the heat? Step into the fire with today’s HYROX-style WOD at the Academy of Self Defense in Santa Clara: Full-Body Furnace. This one’s built to torch calories, test your endurance, and dial in total-body strength—all in a fast-moving, sweat-drenched format that keeps you locked in from start to finish.
The Format:
- 45 seconds of max effort
- 15 seconds of rest/transition
- Cycle through each station with purpose, focus, and grit
Today’s Stations:
1. Ski Erg:
Power through each stroke with explosive drives from the hips. This station mimics cross-country skiing and cranks up the cardio. Maintain consistent breathing and don’t rely solely on your arms—use your whole body.
2. Ram or Dumbbell Burpees:
Pick your poison—slam a Ram or hit dumbbell burpees. Either way, this movement is raw power. Get low, get dirty, and pop back up with speed. Keep your reps clean and explosive.
3. Goblet Squats:
Sink low with a kettlebell or dumbbell in hand. Chest up, knees tracking your toes, and core locked in. This station will fire up your legs while reinforcing that all-important posture under pressure.
4. TRX Rows:
Back and biceps go to work here. Adjust your body angle to scale intensity. The closer your feet are to the anchor point, the harder it gets. Pull with control, squeeze at the top.
5. RDLs (Romanian Deadlifts):
Hinge with purpose. This movement zeroes in on the hamstrings and glutes. Use a barbell, dumbbells, or kettlebell—whatever your level. Keep the back straight, tension in the hamstrings, and don’t rush the reps.
6. Ab Roller:
Core fire incoming. Whether you’re going full extension or scaling with partial rollouts, this station demands focus and tight form. Engage the entire midline and fight the urge to overextend.
7. Clean & Press:
Finish strong. Pull from the floor with power, clean to shoulders, and drive overhead. It’s a full-body push that taps into everything you’ve got left in the tank.
At-Home Adaptations:
No Ski Erg? Sub with jump rope or high knees.
No TRX? Use a towel or resistance band rows over a door.
No ab roller? Try slow tempo mountain climbers or plank reaches.
No access to weights? Backpack squats, push-up burpees, and water-jug presses work too.
Coaching Tips:
- Pace yourself early, especially in the ski and burpee rounds
- Stay tight in the core on RDLs and ab roller
- TRX row is not a rest station—own it
- Go unbroken on the goblet squats and press movements if possible
- Transitions matter—don’t waste those 15 seconds
You’re not just burning calories—you’re building grit, strength, and real-world athleticism. This isn’t your average circuit. It’s a HYROX-class crusher built for progress.
Ready to feel the fire?
Try it yourself with a free two-week trial and experience the difference of community-driven, high-performance fitness:
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Or learn more about our full fitness program:
Explore the Academy of Self Defense Fitness Program
