Wednesday 3/11/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“The Fourth Watch”
4 rounds for max reps
1 minute: DB box step over
1 minute rest
1 minute: Ring dips
1 minute rest
1 minute: Med ball slam
1 minute rest
Rx: 50/35 Lb DB’s, 24/20" box, 20/14 Lb Med ball
U 16/over 50: 35/25 Lb DB’s, 24/20” box
At Home/Travel Option: Use any object to simulate DB’s. Use any weight and complete ground to overhead instead of slam balls. Complete dips off to high stools or do bench dips
Standards/Scaling
DB’s Step overs: Both feet much touch the top of the box, hold DB’s any way you like. Reduce weight to scale. Dips: Touch rings with shoulder and/or bicep then come back to full extension. Add bands to scale. Med ball slams: Ball starts on ground, pull overhead with knees and hips at extension, finish by slamming the ball down. Reduce weight as 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
2×25 single arm standing chest press
Cool down
1-3 minute single leg saddle https://youtube.com/shorts/JDrua7Wa8Js?si=wVAKGvktvlI4xCuN
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”