Saturday 3/21/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Lazarus”
For Time
12-9-6-3
Deadlift
Ring muscle ups
Rx: 335/235lbs, U16/50+: 235/165lbs
At Home/Travel Option: Use DB’s or objects to substitute for bench deadlift. If you can’t find anything really heavy hold the bottom position until it get difficult. For muscle ups complete towel pull ups or push up to prone I combo
Standards/Scaling
Deadlift: weight starts on the ground, pick it up and get to fully extension then return back to start. Scale by reducing the load. Ring muscle ups: Start hanging, swing and kip yourself to the dip position and then press out, return back to start. Scale by completing row to support or jumping muscle ups.
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
2×20 banded external rotation
Cool down
1-3 minute: Standing quad 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”