Wednesday 3/18/2026
Warm up
https://youtu.be/-7f2MdpASa8?si=BZWKzZfGZrnKfLsv
The Daily Test
“Refiner’s Fire”
3 rounds for time
1:30 plank
60 alternating split squat jumps
30 hang cleans
Rx: 75/50 Lbs for cleans. Under 16/over 50: 50/35 Lbs
At Home/Travel Option: Use object or DB’s instead of barbell
Standards/Scaling
Plank: Maintain plat back during plank, avoid lower back sinking. Alternating split squat jumps: Start in split squat stance, make contact with knee to ground then jump and switch legs. Complete reverse lunges instead if needed. Hang cleans: Start with the bar off the ground, dip until above knee then catch bar in front rack, extend knees and hips then return back to starting position. Scale by lightening the weight
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
2×40 small band marches
Cool down
1-3 minute: couch 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”