💪

Fitness & Sports

Training your body and testing what it can do. These milestones cover strength and endurance benchmarks like a 5K, push-up and squat challenges, wall sits, and handstands, alongside the supporting habits: tracking heart-rate zones, building flexibility, honoring rest days, recovering with rollers and ice, and taking up a sport or martial art.

🥊
Martial Arts White Belt
Attend your first boxing or martial arts class and learn the basic stance and strikes.
15 pts
⌚
Real-Time Stat Monitor
Successfully track your daily activity using a wearable fitness device or app.
15 pts
⛸️
Ice/Roller Specialist
Successfully navigate an ice rink or pavement on skates without utilizing the wall for balance.
15 pts
🛌
Rest Day Discipline
Successfully take a full day off from exercise when your body is fatigued, without feeling guilty.
15 pts
🧘
First Flow
Attend your first yoga class and survive to savasana.
15 pts
🌅
The Fasted Workout
Complete an hour-long moderate intensity workout before eating your first meal of the day.
20 pts
⚡
The 100 Squat Challenge
Complete 100 bodyweight squats in a single set. Endurance test passed.
20 pts
⚽
The Pitch Player
Play a full, organized match of a team sport (Football, Rugby, Basketball, etc.).
20 pts
💪
Bodyweight Mastery: Push
Complete 20 perfect, chest-to-floor push-ups in a single set.
25 pts
🧗
The Boulderer
Complete your first V2-or-harder route at a climbing gym.
25 pts
❤️
Heart Rate Zone Mastery
Complete a 45-minute cardio session while keeping your heart rate strictly in 'Zone 2'.
25 pts
🦵
Flexibility Baseline
Successfully touch your toes with straight legs without bending your knees.
25 pts
🌅
Sun Salutation
Learn the full Sun Salutation sequence by heart and flow through it unprompted.
25 pts
🏃‍♀️
The 5K Run
Run or jog a continuous 5-kilometer distance without stopping to walk.
25 pts
🤸
Handstand Novice
Hold a handstand against a wall for 30 seconds.
30 pts
🏊
Pool Lengths
Swim 20 continuous lengths of a standard 25-meter swimming pool.
30 pts
🔥
Wall Sit Warrior
Hold a 90-degree wall sit for 3 continuous minutes. Feel the burn.
30 pts
🪢
The Jump Rope
Successfully jump rope continuously for 10 minutes. Impressive endurance.
35 pts
🧊
Cold Plunge Survivor
Submerge your body in water below 10°C (50°F) for 3 full minutes. Mental fortitude maximized.
35 pts
🚴
Half Century (Km)
Complete a 50-kilometer bicycle ride in a single session.
35 pts
🏊
The Kilometer Swim
Swim a full 1,000 meters (1km) in a single session without touching the pool floor.
35 pts
🏃
Sub-30 5K
Run 5 kilometers in under 30 minutes.
35 pts
🤚
Grip Strength Elite
Hang from a pull-up bar for 2 minutes straight without your hands slipping.
35 pts
🥊
The Sparring Session
Complete your first live sparring session without losing your cool or quitting.
35 pts
🤸
Bodyweight Mastery: Pull
Complete your first ever strict, dead-hang pull-up. Zero momentum used.
35 pts
💪
Bodyweight Mastery: Core
Hold a perfect plank position for 2 full minutes without your hips sagging.
35 pts
🏋️
Barbell Initiate
Learn the proper form for the Big Three: Back Squat, Bench Press, and Deadlift.
35 pts
🦵
Bodyweight Mastery: Legs
Complete a full pistol squat on each leg without support.
40 pts
🦵
The Squat
Successfully squat a weight equal to your own bodyweight with full range of motion.
40 pts
💪
Vanguard Push
Complete 50 perfect, unbroken push-ups in a single set. Significant upper body strength detected.
40 pts
🛹
The Skater
Learn to 'Ollie' on a skateboard or successfully skate 5km on inline skates.
40 pts
🏃
Active Commute Month
Walk, cycle, or run to your destination instead of driving for 20 days in a single month.
45 pts
🏃‍♂️
The 10K Run
Complete a 10-kilometer run. You have entered the world of endurance athletics.
45 pts
💪
Centurion Push
Complete 100 perfect, chest-to-floor push-ups in a single, unbroken set.
50 pts
⚽
Tournament Entrant
Sign up for and compete in a local amateur sports tournament.
50 pts
🤸
Elite Vertical Pull
Complete 10 strict, dead-hang pull-ups in a single set. Gravity is losing its grip on you.
50 pts
🤸‍♂️
Freestanding Handstand
Hold a freestanding handstand (no wall) for at least 10 continuous seconds.
50 pts
🧘
The Iron Core
Hold a perfect plank position for 5 continuous minutes without your hips sagging.
55 pts
🥇
Half Marathon
Complete a 21.1-kilometer run. A massive test of cardiovascular endurance.
60 pts
🚴
The Metric Century
Complete a 100-kilometer bicycle ride in a single day.
60 pts
🤸
Full Split
Achieve a full front split with both hips square on the floor.
60 pts
🥋
Rank Advance
Successfully advance to a new belt rank or official tier in your chosen martial art.
65 pts
🏊‍♂️
Confident Swimmer
Master the core strokes and achieve the ability to swim confidently in deep or open water.
65 pts
🏁
The Spartan / Tough Mudder
Complete a major obstacle course race involving mud, climbing, and distance.
65 pts
📅
Year of the Athlete
Log at least one workout per week for 12 consecutive months.
70 pts
⚖️
Target Weight Reached
Define a healthy target weight with your doctor or coach, reach it, and hold it for 3 months.
70 pts
🏃
Sub-20 5K
Run 5 kilometers in under 20 minutes. Elite speed.
70 pts
🏃
The Marathon
Complete a full 42.2-kilometer marathon. A legendary endurance feat.
85 pts
🏅
The Triathlon
Complete an Olympic distance or longer triathlon (Swim, Bike, Run). Sprint is a warm-up.
90 pts
🏃
Ultra-Marathoner
Complete any organized race longer than 50 kilometers. You have surpassed human limits.
90 pts
🥋
Black Belt / Mastery
Achieve the highest rank or master-tier certification in a combat sport.
95 pts

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