Tuesday 3/3/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“The Flood”
For Time
20 cal C2 bike
40 cal row
80 hand release push ups
Rx under 16/over 50: Same as above
At Home/Travel Option: Complete 40 alternating split squat jumps instead of bike. 40 DB swing rows with moderate/challenging weight.
Standards/Scaling
C2 bike: Relax upper body and find damper setting you can keep RPM’s over 70. Row: Drive with the legs and remember to hinge to reset to maintain chain tension. Push ups: Start in top position on hands, make contact with chest/hips, bring hands off the ground and push back up to full lockout and good flat back (neautral or hollow position). Scale to kneeling, or elevated.
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
2x10 tempo bent over rows (:5 up, :1 pause, :5 down, :1 pause)
Cool down
1-3 minutes: Scorpion 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”