BASIC BUILD BETTER FITNESS CHALLENGES
Build Your Benchmark.
The Basic Challenges are designed to give you a well-rounded snapshot of your current fitness by testing strength, endurance, grip, and overall work capacity.
With minimal equipment and challenges that work across a wide range of fitness levels, this is where you establish your starting point.
Take the challenges. Set your benchmarks. Then Come Back Better.
MEET THE BASIC CHALLENGES
Four Challenges. Four Benchmarks. One Starting Point.
Strength. Endurance. Work capacity. Grip. The Basic Challenges are designed to test different areas of your fitness and give you measurable results you can come back and improve.
READY TO TAKE ON ALL FOUR?
Take on every Basic Build Better Fitness Challenge, establish benchmarks across four areas of fitness, and save by purchasing them together.
One Purchase. Four Challenges. Four Benchmarks.
SBD CUBED
Squat • Bench • Deadlift
Put your barbell strength to the test with a 3-rep max in the squat, bench press, and deadlift. Your three lifts combine to create your SBD Cubed total and establish a benchmark you can work to beat.
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Complete a 3-rep max in the Squat, Bench Press, and Deadlift. The heaviest successful set of three repetitions for each lift will be used to determine your SBD Cubed score.
SQUAT
• Begin each rep standing with the knees locked.
• Descend until the hip crease is below the top of the knee.
• Return to a standing position with the knees fully locked.
• All three reps must meet the movement standard.BENCH PRESS
• Begin each rep with the bar above the athlete and elbows fully locked.
• Lower the bar under control until it touches the chest.
• Press the bar back to full elbow lockout.
• Feet must remain in contact with the floor.
• All three reps must meet the movement standard.DEADLIFT
• Begin each rep with the weight in contact with the floor.
• Lift to a fully upright position with the knees, hips, and shoulders locked out.
• Return the weight to the floor before beginning the next rep.
• All three reps must reach full lockout. -
Your SBD Cubed score is the total weight lifted across all 9 repetitions.
Add the weight used for each successful 3-rep max:
Squat: Weight × 3
Bench Press: Weight × 3
Deadlift: Weight × 3Add all three totals together to determine your SBD Cubed Total.
Example:
Squat: 300 lbs × 3 = 900 lbs
Bench: 200 lbs × 3 = 600 lbs
Deadlift: 400 lbs × 3 = 1,200 lbsSBD Cubed Total = 2,700 lbsDescription text goes here
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Required Equipment
• Bar and weights
• Any standard barbell variation may be used, including Power Bar, Trap Bar, Duffalo Bar, SSB, and similar bars.Optional Equipment
• Knee sleeves
• Wrist wraps
• Belt
• Chalk
• Elbow sleevesNot Allowed
• Knee wraps
• Slingshots
• Lifting straps
• Multiple briefs or supportive suits -
Video Required
• Record each of your three lifts: Squat, Bench Press, and Deadlift.
• The video must clearly show all three repetitions so movement standards can be verified.
• A side view is preferred whenever possible.
• Show the complete bar and all weights loaded either before or after each lift.
• The three lifts may be submitted as one combined video or separate videos.
• Upload your video(s) using the challenge submission form.Make sure both the athlete and the complete movement remain visible throughout each lift.
RUN FOR YOUR LIFE
1 Mile Run · For Time
Put your endurance to the test with a simple benchmark: run one mile as fast as you can. Track your time, establish your benchmark, and come back later to see how much faster you’ve become.
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Complete a 1-mile run as quickly as possible.
• The full 1 mile (1.609 km) must be completed in a single continuous effort.
• Walking is permitted, but the clock continues to run.
• Your finishing time is the total elapsed time from the start until at least 1.00 mile has been completed.
• Treadmill miles are not accepted.
• The run must be tracked electronically using a GPS-enabled device or app. -
Your Run For Your Life score is your electronically recorded elapsed time for one mile.
• Your tracking device or app must show a distance of at least 1.00 mile.
• Your score is the total elapsed time required to complete the mile.
• Lower times are better.Example:
1 Mile completed in 7:42Run For Your Life Score = 7:42
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Required Equipment
• A GPS-enabled device or app capable of recording distance and elapsed time.
• Examples include a GPS watch, fitness tracker, or smartphone running app.Other Equipment
• Standard running or athletic shoes
• Appropriate athletic clothingNot Allowed
• Treadmills — all miles must be completed outdoors or on an appropriate track/course and electronically tracked.
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Electronic Proof Required
Submit a screenshot or image of your electronically tracked run showing:
• A completed distance of at least 1.00 mile
• Your total elapsed time
• The recorded activity or route from your tracking device or appUpload your proof using the challenge submission form.
Your distance and finishing time must be clearly visible and verifiable for your result to be approved.
BODY WEIGHT SHENANIGANS
Squats · Push-Ups · Sit-Ups
Put your muscular endurance and work capacity to the test with three simple bodyweight movements performed under fatigue. Nine minutes of work. Three movements. As many quality reps as you can get.
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Complete all three movements in the following order:
AIR SQUATS — 3 Minutes
• Complete as many valid air squats as possible.
• Begin each rep standing with the hips and knees fully extended.
• Descend until the hip crease is below the top of the knee.
• Return to a standing position with the hips and knees fully extended.REST — 30 Seconds
PUSH-UPS — 3 Minutes
• Complete as many valid push-ups as possible.
• Begin each rep in the top position with the elbows fully extended.
• Lower until the chest touches the floor.
• Return to full elbow lockout.
• The body should remain generally straight throughout the movement.REST — 30 Seconds
SIT-UPS — 3 Minutes
• Complete as many valid sit-ups as possible.
• Begin with your back in contact with the floor.
• Sit up until your torso reaches an upright position, perpendicular to the floor.
• Return your back to the floor to complete the rep.Only repetitions that meet the movement standards count toward your score.
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Your Body Weight Shenanigans score is the total number of valid repetitions completed across all three movements.
Add together your valid reps from:
Air Squats + Push-Ups + Sit-Ups = Total Score
Example:
Air Squats: 105 reps
Push-Ups: 62 reps
Sit-Ups: 78 repsBody Weight Shenanigans Score = 245 Reps
Only repetitions that meet the movement standards count toward your final score.
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Required Equipment
• A timer or device capable of tracking the work and rest periods
• A safe, level area with enough space to perform all three movementsOptional Equipment
• Exercise or ab mat
• Athletic shoes or barefoot, provided the surface is safe
• Appropriate athletic clothingNot Allowed
• Equipment or devices that provide assistance in completing the movements
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Video Proof Required
• Record the entire challenge in one continuous video, including both 30-second rest periods.
• The athlete and complete movement should remain visible throughout the challenge.
• A side or angled view is preferred so movement standards can be verified.
• The video must clearly show enough detail to verify and count each valid repetition.
• Upload the video using the challenge submission form.Only repetitions that can be clearly seen and verified will count toward your final score.
CLIFFHANGER
Bar Hang · Bodyweight Barbell Hold
Test your grip strength and endurance with two simple holds. Hang from the bar, then hold your bodyweight in your hands. Your combined time becomes your Cliffhanger benchmark.
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Complete both grip events. Your time from each event will be combined to determine your Cliffhanger score.
BAR HANG
• Hang from a pull-up bar using both hands with your feet completely off the ground.
• Overhand, underhand, or mixed grip may be used.
• Timing begins once your full bodyweight is supported by your hands and your feet are off the ground.
• The attempt ends when either hand releases the bar, your feet or body contact the ground or another support, or you otherwise use assistance to remain hanging.BODYWEIGHT BARBELL HOLD
• Load a barbell to your bodyweight.
• If your exact bodyweight cannot be loaded, round UP to the nearest loadable weight. Never round down.
• Example: Bodyweight of 183 lbs → Barbell loaded to 185 lbs.
• Lift the bar to a standing position. Timing begins once the knees, hips, and shoulders are fully locked out.
• Hold the bar in your hands for as long as possible without resting or supporting it against your body or another object.
• The attempt ends when either hand releases the bar, the bar returns to the floor, or full standing position can no longer be maintained.SCALING
If you are unable to complete the Bodyweight Barbell Hold at your full bodyweight, you may scale the barbell weight to an appropriate level.
• Standard: 100% of bodyweight
• Scale 1: 90% of bodyweight
• Scale 2: 75% of bodyweight
• Scale 3: 60% of bodyweightWhen calculating the required weight, round up to the nearest loadable weight.
Your scaling level must be identified when submitting your result.
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Your Cliffhanger score is the combined time from both grip events.
Add your Bar Hang time and Bodyweight Barbell Hold time together:
Bar Hang Time + Barbell Hold Time = Cliffhanger Score
Example:
Bar Hang: 1:15
Bodyweight Barbell Hold: 0:45Cliffhanger Score = 2:00
Longer combined times are better.
RANKING & SCALING
Cliffhanger results are ranked first by the scaling level completed, then by the athlete’s combined time within that level.
Standard results will always rank above Scale 1 results. Scale 1 results will always rank above Scale 2 results. Scale 2 results will always rank above Scale 3 results, regardless of combined time.
For example, an athlete completing the challenge at Standard with a 1:30 combined time will rank above an athlete completing Scale 1 with a 2:00 combined time.
Within each scaling level, longer combined times rank higher.
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Required Equipment
• Pull-up bar or other secure bar suitable for hanging
• Barbell
• Weight plates sufficient to load the required Bodyweight Barbell Hold weightOptional Equipment
• Wrist wraps
• Lifting belt
• ChalkNot Allowed
• Lifting straps
• Lifting hooks
• Grip-assistance devices
• Any attachment or equipment that assists the athlete in maintaining their grip -
Video Proof Required
Video proof is required for both grip events.
BAR HANG
• The video must clearly show the athlete’s hands on the bar and feet off the ground.
• The entire attempt must be visible from the beginning of the hold until the attempt ends.
• The start and finish of the attempt must be clear enough to verify the total time.BODYWEIGHT BARBELL HOLD
• The video must show the athlete reaching the fully locked-out standing position before timing begins.
• The entire hold must remain visible until the attempt ends.
• Show the complete bar and all weights loaded either before or after the attempt.
• The loaded weight must be clearly verifiable, especially when using a scaled weight.A side or angled view is preferred.
The two events may be submitted as one combined video or separate videos. Upload all video proof using the challenge submission form.
Results that cannot be clearly verified may not be approved for the leaderboard.
SET THE BENCHMARK. THEN BUILD BETTER.
Your first attempt isn’t the finish line—it’s your starting point.
Complete the Basic Challenges, record your results, and establish your benchmarks. Then keep training and come back to challenge those numbers again.
Whether you’re chasing a heavier total, a faster mile, more reps, or a longer hold, there is always another opportunity to improve.
Continue to train. Continue to build. Continue to push your limits.