Core Idea 1
4-Week Sleep Streak
Category: Conditioning Progress
Set a shared nightly sleep window and score each week by total nights completed inside the agreed range.
Perfect weeks unlock a small bonus round.
STUDboards
Fitness Progress Board
Training plans, benchmark builds, and consistency activities designed for steady follow-through and visible progress.
STUD is the poker chip for IRL challenges. STUD use is optional. Groups should agree on rules and any STUD amount before play.
Open the interactive Fitness Progress Board
30 Core Ideas / 11 STUD Sides
Accountability groups, training partners, and steady fitness plans
Scene: Fitness Progress. Group size: 2-20. Time: 4-12 weeks.
Categories
- Conditioning Progress
- Strength Progress
Core Ideas
Core Ideas are the main ways to play this board.
Core Idea 2
8-Week Zone-2 Minutes Race
Category: Conditioning Progress
Track total low-intensity cardio minutes across an 8-week block. Highest clean completion score wins.
One recovery week can be counted at 1.5x if it includes every planned session.
Core Idea 3
1-Mile Time Drop
Category: Conditioning Progress
Log a baseline mile time, then aim to cut a specific number of seconds in 6 weeks. Best percentage improvement wins.
Weekly timed runs earn small bonus points for consistency.
Core Idea 4
Mile Standard Deadline
Category: Conditioning Progress
Set an agreed mile standard and deadline. Score by target hit or biggest improvement at the final time trial.
Anyone who beats target by a full bonus window earns an extra share.
Core Idea 5
Bench Rep Deadline
Category: Strength Progress
Pick a bench target in weight x reps for a 6 to 12-week block. Weekly lifts must use agreed form rules and spotter verification.
Hit target and bank one bonus set with the same load.
Core Idea 6
Squat Target Deadline
Category: Strength Progress
Set a starting squat number and a deadline target. Score by percent increase from the baseline attempt.
Perfect attendance at weekly sessions adds a points multiplier.
Core Idea 7
6-Week Deadlift PR Race
Category: Strength Progress
Run a 6-week deadlift progression and test a clean PR at the end. Highest percentage increase wins.
A midpoint test day can bank bonus points for the final showdown.
Core Idea 8
5-Week Pull-Up Rep Race
Category: Strength Progress
Record max strict pull-ups, then build toward an agreed rep target within 5 weeks.
Every week that beats the previous max earns one extra point.
Core Idea 9
30-Day Step Goal Race
Category: Conditioning Progress
Track daily step-goal hits for 30 days. Most completed days wins the table.
Perfect 7-day runs trigger small bonus settlements.
Core Idea 10
6-Week Mobility Streak
Category: Conditioning Progress
Build a daily mobility or stretch streak over 6 weeks. Longest clean streak wins.
Weekly check-ins with no missed entries earn extra points.
Core Idea 11
8-Week Habit Scoreboard
Category: Conditioning Progress
Agree on weekly habits like workouts, sleep, steps, hydration, or mobility and score each day for 8 weeks. Highest consistency score wins.
One wildcard week lets players double one habit category.
Core Idea 12
10-Week Training Team Race
Category: Conditioning Progress
Teams score one run target, one lift target, one habit streak, and one benchmark event each week for 10 weeks. Highest combined total wins.
Final week includes a captain’s pick challenge worth double.
Core Idea 13
6-Week Aerobic Minutes Race
Category: Conditioning Progress
Each player sets an aerobic-minutes target for a 6-week block. Weekly check-ins track progress and deadline day settles the round.
Hit every weekly check-in and earn a consistency bonus.
Core Idea 14
8-Week Row / Bike Capacity Race
Category: Conditioning Progress
Set baseline distance or pace metrics and target improvements for an 8-week block. Score by percentage improvement at deadline.
Midpoint check-ins can lock in a small bonus if both players improve.
Core Idea 15
Beat-the-Clock Mile Race
Category: Conditioning Progress
Set a target mile time and deadline. Final trial is scored by goal hit or largest time drop.
Optional midpoint time trial is worth bonus points.
Core Idea 16
Sub-Goal Mile Race
Category: Conditioning Progress
Choose a target lane and try to hit it before deadline day. Harder lanes earn higher points.
Final test starts with no pacing app for the first half mile.
Core Idea 17
Bench Deadline Race
Category: Strength Progress
Set a bench target in weight x reps for a 6 to 10-week window. Spotter-verified final attempts decide the winner.
Hit the target early and call a pressure rematch for bonus points.
Core Idea 18
Bench Volume Race
Category: Strength Progress
Race to hit an agreed bench volume target with clean reps inside the deadline window.
Final showdown uses strict pause-rep form.
Core Idea 19
Three-Lift Deadline Race
Category: Strength Progress
Pick three lift goals, such as bench, squat, deadlift, or agreed alternatives, and an 8-week deadline. Most goals completed wins.
Before week 1, each side selects one double-point lift.
Core Idea 20
Speed + Engine Combo
Category: Conditioning Progress
Improve both 40-yard dash and mile time over 6 weeks. Combined percentage improvement determines the winner.
Final testing day runs both events back-to-back with 10 minutes rest.
Core Idea 21
Push-Up + Plank Race
Category: Strength Progress
Set target increases for max push-ups and plank hold within 4 weeks. Complete both targets to win.
Miss one target and your opponent can call a bonus test round.
Core Idea 22
12-Week Training League
Category: Conditioning Progress
Teams track weekly points across habits, run volume, and strength checkpoints for 12 weeks. Highest season total wins the league.
One surprise week is worth double points.
Core Idea 23
5K Time Drop
Category: Conditioning Progress
Set a shared deadline and score the round by biggest percentage drop from the opening 5K time.
Bonus points go to the most improved split pace at the midpoint check.
Core Idea 24
Weekly Distance Race
Category: Conditioning Progress
Build total weekly distance over a multi-week block and compare the running total at each check-in.
One wildcard week lets players count a bonus distance session.
Core Idea 25
Daily Mobility Streak
Category: Conditioning Progress
Keep a daily mobility or stretch streak alive across the full deadline window.
Two longer bonus sessions can repair one missed day if the group allows it.
Core Idea 26
Row / Bike Progress Race
Category: Conditioning Progress
Track rowing or cycling pace plus weekly volume over a shared block. Best combined improvement wins.
Every second week includes one checkpoint time trial worth bonus standing points.
Core Idea 27
Weekly Step Count Race
Category: Conditioning Progress
Track daily goal hits into weekly standings and settle off the final league table at deadline.
One recovery day per week can be dropped from the standings calculation.
Core Idea 28
Dead Hang Race
Category: Strength Progress
Track dead-hang time over a shared deadline and crown the biggest clean improvement.
Mid-cycle check-ins can unlock a small bonus for perfect form consistency.
Core Idea 29
Pull-Up Total Race
Category: Strength Progress
Set a total pull-up target for the deadline and build toward it with weekly logged sessions.
Strict-form reps are weighted higher than volume-only rounds.
Core Idea 30
Farmer Carry Race
Category: Strength Progress
Track the best carry weight-and-distance combo over a multi-week build. Strongest clean combo at deadline wins.
One technique week scores control and posture, not just load.
STUD Sides
STUD Sides are optional side-point challenges. Earned side points count for you, side points against you count against you, and any STUD amount should be agreed before play.
STUD Side 1
Streak Saver
Category: Conditioning Progress
Keep the agreed weekly streak alive and erase 1 side point against you.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.
STUD Side 2
Missed Check-In
Category: Conditioning Progress
Miss the agreed check-in window and add 1 side point against you.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.
STUD Side 3
PR Bonus
Category: Strength Progress
Hit a verified personal best and earn 1 side point from each participant.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.
STUD Side 4
Recovery Day Call
Category: Strength Progress
Call a recovery day and complete it properly to avoid a missed-day side point.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.
STUD Side 5
Accountability Ping
Category: Conditioning Progress
Send the agreed reminder that gets someone back on track and earn 1 side point.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.
STUD Side 6
Step Goal Sweep
Category: Conditioning Progress
Hit the step goal every day in the window and earn 1 side point from anyone who misses.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.
STUD Side 7
Mobility Minute
Category: Conditioning Progress
Complete every mobility minute in the week to erase 1 side point against you.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.
STUD Side 8
Consistency Crown
Category: Conditioning Progress
Most completed sessions in the cycle earns 1 side point.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.
STUD Side 9
Check-In Streak Bonus
Category: Conditioning Progress
Complete every agreed weekly check-in to earn a streak side point.
Before the cycle starts, agree on the check-in requirements. Everyone who completes every check-in earns 1 side point.
STUD Side 10
Recovery Day Credit
Category: Strength Progress
A planned recovery day counts if it was set before the week started.
The group agrees that planned recovery, mobility, or light movement can protect a streak when declared ahead of time.
STUD Side 11
Consistency Check-In
Category: Conditioning Progress
Complete the agreed weekly check-in to earn 1 side point.
Earned side points count for you. Side points against you count against you. Net side points at the end and settle only in the way your group agreed before play.