Friday 3/20/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Goliath”
For Time
50 bench presses
50 box jumps
50 cal row
5 rope climbs
30 minute time cap
Rx: 135/95lbs, 24/20” box. Under 16/over 50: 95/65lbs, 24/20” box
At Home/Travel Option: Use DB’s or objects to substitute for bench press. Complete DB swing rows instead of cal row. Complete renegade rows instead of rope climbs or complete towel pull ups
Standards/Scaling
Bench press: Start with arms straight, make contact with bar to chest and return to starting position. Scale by reducing the weight. Box jumps: Jump and extend hips and knees before coming back down (step or jump down). Row: Drive with legs and pull handle to just below chest, return back to starting position. Rope climbs: Using any technique climb rope and make contact with hand to beam. Complete lying to standing rope climbs to scale.
Full Armor Benchmarks
Post Score (Name, gender/age and score. Rx if you didn’t change anything. Scaled if you made modifications. : Full Armor Benchmarks Score Submission Sheet
View all benchmarks: Full Armor benchmarks
Accessory Work
1×20 (10 per side) lateral manual neck flexion/extension
Cool down
1-3 minute: Side child’s pose
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”