Outcomes
Structured programs with verified milestones. Pick one. Start today.
Build a Consistent Gym Habit
3 milestones · 12 weeks
Train 4x per week for 12 weeks without missing more than 2 sessions.
Compete in a Powerlifting Meet
3 milestones · 16 weeks
Prepare and complete all 3 attempts at a sanctioned powerlifting meet.
Finish a Triathlon
3 milestones · 16 weeks
Complete a Sprint or Olympic distance triathlon.
Learn to Swim
3 milestones · 10 weeks
Go from non-swimmer to completing a 400m freestyle swim.
Reach 3.0 Tennis Rating
3 milestones · 20 weeks
Improve from beginner to a 3.0 USTA competitive rating.
Train for and Run a Trail Race
3 milestones · 16 weeks
Complete a 25km trail race over technical terrain.
Squat 315 lbs / 142 kg
3 milestones · 20 weeks
Build strength to three plates on the barbell squat.
Do 100 Consecutive Pushups
3 milestones · 10 weeks
Build to 100 unbroken pushups in a single set.
Complete a 30-Day Yoga Challenge
3 milestones · 5 weeks
Practice yoga daily for 30 consecutive days.
Learn to Rock Climb
3 milestones · 14 weeks
Go from beginner to leading 5.10 routes outdoors.
Complete a 70.3 Half-Ironman
3 milestones · 24 weeks
Train for and finish a 70.3 mile triathlon.
Compete in Martial Arts
3 milestones · 16 weeks
Enter and compete in an amateur martial arts competition.
Earn a Black Belt
3 milestones · 260 weeks
Train consistently in a martial art to earn a black belt from a certified instructor.
Complete the CrossFit Open
3 milestones · 5 weeks
Complete all five CrossFit Open workouts and submit official scores.
Row 1000m Under 3:30
3 milestones · 12 weeks
Achieve a sub-3:30 1000m rowing ergometer time. Screenshot of Concept2 logbook required.
Reach Intermediate Surfing Level
3 milestones · 20 weeks
Consistently ride unbroken green waves, execute basic turns, and duck-dive under breaking waves.
Join and Compete with a Sports Team
3 milestones · 20 weeks
Join an organized team sport league and complete a full competitive season.
Run Your First 5K Race (Chip Time)
3 milestones · 8 weeks
Complete a 5K running race in an organized event with a recorded chip time.
Run 5K Under 25 Minutes
3 milestones · 12 weeks
Achieve a sub-25 minute 5K in a race or time trial with GPS or chip time proof.
Run 5K Under 20 Minutes
3 milestones · 20 weeks
Achieve a sub-20 minute 5K. GPS data and race result required as proof.
Run a Marathon Under 4 Hours
3 milestones · 20 weeks
Complete a full marathon with official finishing time under 4:00:00.
Run a Marathon Under 3:30
3 milestones · 24 weeks
Complete a full marathon with official finishing time under 3:30:00.
Deadlift 2× Your Bodyweight
3 milestones · 20 weeks
Execute a conventional deadlift of 2× your bodyweight. Video proof required.
Squat 2× Your Bodyweight
3 milestones · 24 weeks
Execute a back squat of 2× your bodyweight. Video proof required, full depth.
Complete Your First Powerlifting Meet
3 milestones · 16 weeks
Register, compete, and complete all three lifts at a sanctioned powerlifting meet.
Earn Your BJJ Blue Belt
3 milestones · 52 weeks
Train consistently and earn a blue belt in Brazilian jiu-jitsu from your coach.
Earn Your BJJ Purple Belt
3 milestones · 104 weeks
Train consistently and earn a purple belt in Brazilian jiu-jitsu from your coach.
Reach 1000 Elo in Chess
3 milestones · 8 weeks
Achieve and maintain a 1000 Elo rating on Chess.com or Lichess.
Reach 1500 Elo in Chess
3 milestones · 16 weeks
Achieve and maintain a 1500 Elo rating on Chess.com or Lichess.
Complete Your First Sprint Triathlon
3 milestones · 12 weeks
Finish a sprint triathlon (750m swim, 20km bike, 5km run) with race result proof.
Run 5K Under 30 Minutes
0 milestones · 8 weeks
Complete a 5K in under 30 minutes in a race or time trial. GPS data or chip time required.
Run Your First 10K Race
0 milestones · 10 weeks
Complete a 10K running race in an organized event with a recorded chip time or GPS proof.
Run 10K Under 50 Minutes
0 milestones · 14 weeks
Complete a 10K in under 50 minutes. Official chip time or GPS data required as proof.
Run Your First Half Marathon
0 milestones · 14 weeks
Complete a half marathon (21.1km) in an organized event. Official chip time as proof.
Run a Half Marathon Under 2 Hours
0 milestones · 16 weeks
Complete a half marathon with official finishing time under 2:00:00. Chip time proof required.
Run a Half Marathon Under 1:45
0 milestones · 24 weeks
Complete a half marathon with official finishing time under 1:45:00. Chip time proof required.
Run a Marathon Under 3 Hours
0 milestones · 32 weeks
Complete a full marathon with official finishing time under 3:00:00. Official race result required.
Complete Your First 50K Ultra
0 milestones · 20 weeks
Finish a 50K ultramarathon event. Official finisher certificate or results page as proof.
Complete a 100-Mile Ultra
0 milestones · 52 weeks
Finish a 100-mile ultramarathon event. Official finisher buckle photo and results page as proof.
Deadlift 1.5× Your Bodyweight
0 milestones · 12 weeks
Execute a conventional deadlift of 1.5× your bodyweight. Video proof required with weight plates visible.
Deadlift 2.5× Your Bodyweight
0 milestones · 52 weeks
Execute a conventional deadlift of 2.5× your bodyweight. Video proof required — elite-level milestone.
Squat 1.5× Your Bodyweight
0 milestones · 12 weeks
Execute a back squat of 1.5× your bodyweight to full depth. Video proof required.
Bench Press Your Bodyweight
0 milestones · 14 weeks
Execute a bench press of 1× your bodyweight. Video proof required with spotter visible.
Total 4× Bodyweight (Powerlifting)
0 milestones · 52 weeks
Achieve a combined squat + bench + deadlift total of 4× bodyweight at a sanctioned meet. Official meet results as proof.
Earn First Olympic Weightlifting Total
0 milestones · 16 weeks
Compete in an Olympic weightlifting event, successfully lift in both snatch and clean & jerk, and earn an official total.
Complete a Full Ironman
0 milestones · 40 weeks
Finish a 140.6-mile triathlon (3.8km swim, 180km bike, 42.2km run). Official finish time and medal photo as proof.
Earn Yellow Belt (Any Martial Art)
0 milestones · 12 weeks
Earn your first graded belt in any martial art from a certified instructor. Photo of belt ceremony as proof.
Earn BJJ Brown Belt
0 milestones · 208 weeks
Train consistently and earn a brown belt in Brazilian jiu-jitsu from your coach. Photo proof required.
Reach USTA 3.5 Tennis Rating
0 milestones · 24 weeks
Achieve and maintain a USTA 3.5 dynamic rating — documented through USTA match play results.
Reach USTA 4.0 Tennis Rating
0 milestones · 36 weeks
Achieve and maintain a USTA 4.0 dynamic rating — documented through USTA match play results.
Reach USTA 4.5 Tennis Rating
0 milestones · 52 weeks
Achieve and maintain a USTA 4.5 dynamic rating — competitive club and tournament level.
Win a Competitive Tennis Tournament
0 milestones · 24 weeks
Win a first, second, or third place in a sanctioned USTA or club tennis tournament — official bracket result as proof.
Reach Club Squash A-Grade
0 milestones · 52 weeks
Achieve A-grade status at your club squash league. Official club grading confirmation as proof.
Score First Goal in Competitive Football
0 milestones · 12 weeks
Score a goal in an organised competitive football (soccer) match. Match report or video clip as proof.
Complete First Open Water Swim (1km)
0 milestones · 8 weeks
Swim 1km in open water (lake, sea, or river) in an organised event or with a safety kayak. GPS route or event result as proof.
Complete 5km Open Water Swim
0 milestones · 20 weeks
Swim 5km in open water in an organised event. Official result or GPS route with safety escort as proof.
Complete an English Channel Relay
0 milestones · 52 weeks
Swim a leg of an official English Channel relay crossing under Channel Swimming Association rules. Official pilot log as proof.
Earn RYA Day Skipper Qualification
0 milestones · 8 weeks
Complete the RYA Day Skipper practical course and earn the qualification. Certificate as proof.
Complete First Obstacle Course Race
0 milestones · 10 weeks
Complete a Spartan Race, Tough Mudder, or equivalent obstacle course race. Finisher medal photo and results page as proof.
Complete Murph (Strict, Weighted Vest)
0 milestones · 20 weeks
Complete the Murph workout (1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1-mile run) wearing a 20lb vest with no partitioning. Video proof.
Achieve Sub-7 Minute Mile
0 milestones · 14 weeks
Run a measured mile in under 7 minutes on a certified track or GPS course. GPS data proof required.
Reach 2000 Elo in Chess
0 milestones · 52 weeks
Achieve and maintain a 2000 Elo rating on Chess.com or Lichess — expert level. Profile screenshot or tournament rating as proof.
Win a Rated Tournament Chess Game
0 milestones · 8 weeks
Win at least one game in an official FIDE-rated or national-federation-rated chess tournament. Tournament crosstable as proof.
Complete a Poker Bankroll Challenge
0 milestones · 20 weeks
Start with a defined bankroll at micro-stakes and build it through 3 stake levels using documented hand histories.
Run Your First 5K Race with a Chip Time
3 milestones · 10 weeks
Enter an organized 5K race with chip timing and cross the finish line. The official chip time is the proof — not a Garmin watch, not a training run. This is the Sport version: chip time from an official event is required.