Tuesday 3/10/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Elijah”
For Time
20 handstand push ups
40 sumo deadlift high pulls (115/80 Lbs)
800m run
10 handstand push ups
20 sumo deadlift high pulls (115/80 Lbs)
400m run
Rx under 16/over 50: 80/55 Lbs
At Home/Travel Option: Use any object or objects to complete sumo deadlift high pulls.
Standards/Scaling
Handstand push ups: Start in a handstand, maintain hollow position and make contact to mat with your head and straighten arms to complete rep. Scale by completing pike push ups on box or floor. Sumo deadlift high pulls: Start with wide stance and narrow grip, pull weight until hands are at or above collar bone height. Scale by reducing the weight. Run: Maintain good posture, do not touch your heal to ground, relax hands and shoulders. Bike if needed 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
2×15 wide stance good mornings
Cool down
1-3 minutes active: Supine archer stretch https://youtube.com/shorts/ZwTXDhM2Tcc?si=vVaT3cIEXxBW1g_P
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”