Friday 1/9/2026

Warm up

https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv

Workout of The Day

3 rounds for time

• 10 strict muscle ups

  • Full: https://youtu.be/vJTJFc2wmk4?si=QAH7Rtv-1M1ROaec

  • With bands: https://youtu.be/ggWkpLMY4ng?si=rbvC8mZR0OpCzcR7

  • Low rings with band: https://youtu.be/c-WEmBddAX0?si=FJ4JJlr12QcgxYvN

  • Low rings transitional: https://youtu.be/Pe_4RCi-PuQ?si=VMQ9brpPGua-xI1G

• 800m run

  *30 minute time cap

• At Home/Travel Option: Ring muscle ups: Complete 2 pull ups or bent over rows and 2 chair dips or dips off tall chair for each muscle up.

Full Armor Fitness League

• Post Score (Name and score. Rx if you didn’t change anything. Scaled if you made modifications. Thursday and Sunday just post your name if you completed the task): Full Armor Fitness League Score Submission Sheet

• View Leaderboard: Full Armor Fitness League Leaderboard

• View Daily Top 5: Full Armor Fitness League “Top 5”

Notes

Strict ring muscle up: Scale to bands, low rings with bands or transitional ring muscle up. Run: Maintain good form, tall posture/no heel strike

Accessory Work

• 3x10 barbell high pulls

Cool down

• 1-3 minutes: Lying piriformis stretch

  Complete additional stretches, SMR and/or active recovery as needed

Goal Specific Training

• Add a small amount of practice/training before or after workouts.

• View our movement library for ideas: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing

“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”

- Colossians 3:23