Friday 2/27/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
3 rounds for time
400m run
20 plate ground to overhead (45/35Ibs)
40 Russian Twists (45/35Ibs)
2 minute rest
Don’t include last 2 minute rest for score. Your score is the time you finish right after the Russian Twists on the last round.
Rx under 16/over 50: Same as above
At Home/Travel Option: Use any object with load to complete ground to overhead and Russian twist.
Standards/Scaling
Run: Stay off heals, maintain good posture. Scale with bike if needed. Ground to overhead: Start with plate in hands (palms up), hinge, angle plate down and make contact to ground, use legs and hips to drive then pull the plate overhead and repeat. Scale by reducing the weight. Russian twist: In a seated position with plate in hands rotate and touch plate to ground, keep feet off the ground as you rotate and tap to each side. Scale by reducing the weight.
Full Armor Fitness League
Post Score (Name, gender/age 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 Weekly Top 5: Full Armor Fitness League “Top 5”
Accessory Work
3x10 wall supported tibialis raise https://youtube.com/shorts/PotNJd0qZDM?si=pgmEpCzjujJIzEYm
Cool down
1-3 minute: couch 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
Take It Further
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters”