Monday 3/16/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Six Days”
6 rounds each for max pull ups
Every 4 minutes complete
40 double unders
1 set of unbroken strict chin ups
Once feet touch floor or you come off the bar, set is done
At Home/Travel Option: Complete jumping back instead of double unders if needed. Perform weighted prone I’s or push ups instead of chin ups
Standards/Scaling
Double unders: Rope must pass under feet twice, scale to single unders and double rep counts. Chin ups: Start hanging with straight arms, get chin over bar and come back to full extension. Use bands if needed
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
3×20 banded tricep pressdowns
Cool down
1-3 minute: Upward dog
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”