Workouts for the Weird Kids

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  • Brawl at the Broken Flagon

    It started over a card game.

    Men and a woman engaged in a violent brawl inside a tavern
    A chaotic fight erupts inside a crowded tavern filled with struggling men and flying objects.

    One accusation, one overturned table, one mug thrown at the wrong person and now the whole common room has gone sideways. Barstools overhead, boots on the bar, your party scattered across the room and everyone swinging at everyone. You’ve got no exits, no plan, and someone just threw a chair at your head.

    Roll your d20. The dice decide how deep into this you’re going.

    Roll for Initiative

    Roll a d20 before you start. Your result sets your rep count for the entire workout. Once you roll, you commit.

    RollTier
    1–7⚔️ Apprentice
    8–14🗡️ Adventurer
    15–20🏹 Champion

    The Brawl

    AMRAP 15 Minutes

    Complete as many rounds as possible in 15 minutes at your rolled tier. Score is total rounds + any additional reps when time is called.

    ⚔️ Apprentice — Rolled 1–7

    • 6 Dumbbell Swings
    • 6 Push-Ups
    • 8 Alternating Dumbbell Lunges (each leg)
    • 3 Burpees

    🗡️ Adventurer — Rolled 8–14

    • 10 Dumbbell Swings
    • 10 Push-Ups
    • 10 Alternating Dumbbell Lunges (each leg)
    • 5 Burpees

    🏹 Champion — Rolled 15–20

    • 15 Dumbbell Swings
    • 15 Push-Ups
    • 12 Alternating Dumbbell Lunges (each leg)
    • 8 Burpees

    Coaching Notes

    Dumbbell Swing

    Hold one dumbbell with both hands (grip the handle or cradle one end). Hinge at the hips and drive forward explosively — this is a hip hinge, not a squat. The dumbbell floats to chest or shoulder height from the snap of your hips, not from lifting with your arms. At the top, hips fully extended, glutes squeezed. Let it swing back between your legs under control and repeat.

    🔎 Search YouTube: “kettlebell swing dumbbell substitute”

    Push-Up

    Rigid plank from heel to crown. Chest to the floor, press back up. Scale by dropping to your knees — same rigid line, shorter lever. No worming up off the ground.

    Alternating Dumbbell Lunge

    Hold dumbbells at your sides. Step forward into a lunge — front knee tracks over the foot, back knee hovers just above the floor. Push back to standing and alternate legs. Count each leg as one rep. Keep your torso upright throughout; don’t let the weight pull you forward.

    🔎 Search YouTube: “dumbbell walking lunge form”

    Burpee

    Hands down, feet back, chest to floor, press up, feet in, jump and clap. Step instead of jump if needed. Move steadily — don’t sprint and collapse.

    Strategy

    Doesn’t matter what you rolled — the approach is the same. Set a sustainable round pace in the first two minutes and hold it. The swing-to-push-up transition is where people stall; your grip and your chest will both be working hard. Give yourself a deliberate 5-second reset between movements rather than white-knuckling through and losing form. The lunges are your active recovery in this workout — keep them controlled and use them to get your breath back before the burpees close out each round.

    You rolled your fate. Now go earn it.

  • The Vellum Vault

    Knight holding lantern and sword confronting three ghostly figures in a library with books and candles
    A brave knight with a lantern faces three terrifying ghostly figures in a dark library.

    The library had been sealed for two hundred years. You can see why as the shelves rearrange themselves when you’re not looking, the candles burn in colors magical in creation, and the indexed card catalog flies through the room like butterflies.

    The tome you need is here. Somewhere. Between the howling flickering dark and the sound of something large trudging through the aisles.

    Find it before it finds you.

    The Quest

    4 Rounds For Time

    Complete all 4 rounds as fast as possible. Record your time.

    • 10 Dumbbell Deadlifts
    • 10 Dumbbell Push Press
    • 8 Bent-Over Rows (each arm)
    • 10 Goblet Squats
    • 5 Burpees

    Score: Total time to complete all 4 rounds. If you don’t finish, record rounds + reps completed.

    Coaching Notes

    Dumbbell Deadlift

    Stand with dumbbells at your sides. Hinge at the hips, keeping your back flat and chest up as the dumbbells lower toward the floor. Feel the hamstrings load. Drive through your heels and squeeze your glutes to stand. This isn’t a squat — the movement starts at the hips, not the knees.

    🔎 Search YouTube: “dumbbell deadlift form”

    Dumbbell Push Press

    Hold dumbbells at shoulder height, palms facing in. Dip slightly at the knees — just a quick bend — then drive upward explosively, using that leg drive to help press the dumbbells overhead. Lock out at the top. Lower under control. The dip-drive is what separates a push press from a strict press; use your legs, don’t fight them.

    🔎 Search YouTube: “dumbbell push press tutorial”

    Bent-Over Dumbbell Row

    Hinge at the hips, back flat, torso roughly parallel to the floor. Let one dumbbell hang, then drive the elbow straight back toward your hip. Squeeze at the top. Complete all 8 reps, then switch arms. No twisting to get the weight up — keep your shoulders square.

    🔎 Search YouTube: “dumbbell single arm bent over row”

    Goblet Squat

    Hold one dumbbell vertically at chest height. Squat until your elbows touch the inside of your knees — full depth. Drive through your heels to stand. Chest stays up throughout. If you’re rounding forward at the bottom, lighten the load or elevate your heels slightly.

    🔎 Search YouTube: “goblet squat dumbbell”

    Burpee

    From standing: drop your hands to the floor, jump or step your feet back to a plank, lower your chest to the ground, press back up, jump your feet toward your hands, then jump and clap overhead. Scale by stepping instead of jumping if needed. Five reps per round — keep moving, don’t let these become a rest period.

    🔎 Search YouTube: “burpee proper form”

    Scaling & Difficulty

    ⚔️ Apprentice

    Reduce to 3 rounds. Cut reps to 6/6/5 per arm/6/3. Substitute step-back burpees with no jump. Rest as needed, but keep breaks between rounds to 90 seconds or less.

    🗡️ Adventurer

    Rx as written. Pick a weight that makes rounds 3 and 4 feel earned. Target finish time: 12–18 minutes.

    🏹 Champion

    Add a 5th round. Go heavier on deadlifts and push press. Tack on 3 hand-release push-ups after each set of burpees. Target: under 18 minutes for all 5 rounds.

    Strategy

    The push press into goblet squat sequence will be the grip killer by round 3. Your hands are working the whole time — deadlifts, rows, press, squat — so manage your grip before it manages you. If you need to put the dumbbells down mid-set, put them down on purpose, not because you dropped them. Short deliberate breaks beat failed reps every time. The burpees at the end of each round are a gut-check; keep a consistent pace on them rather than sprinting and collapsing.

  • The Hollow Keep

    a lone adventurer descending into a crumbling stone dungeon, torch in hand, arched doorways receding into darkness, cracked flagstone floors, cobwebs in corners.

    The map showed a crumbling fortress half-swallowed by the hillside. Your contact said the relic was somewhere inside — past the collapsed gate, past the flooded lower corridor, somewhere in the dark.

    You check your pack, adjust your grip, and step through the threshold. The air smells like old stone and something older.

    You have 15 minutes before the next patrol.

    The Quest

    AMRAP 15 Minutes

    Complete as many rounds as possible in 15 minutes. Rest when you need to — but the clock keeps moving.

    • 10 Goblet Squats
    • 10 Bent-Over Dumbbell Rows (each arm)
    • 10 Push-Ups
    • 10 Dumbbell Romanian Deadlifts (each arm)
    • 10 Mountain Climbers (each leg)

    Score: Total rounds completed + any additional reps when the clock stops.

    Coaching Notes

    Goblet Squat

    Hold one dumbbell vertically at chest height, elbows pointed down. Feet shoulder-width apart. Squat until your elbows touch the inside of your knees — that’s full depth. Drive through your heels to stand. Keep your chest up the whole way down; if it collapses forward, lighten the load.

    🔎 Search YouTube: “goblet squat dumbbell”

    Bent-Over Dumbbell Row

    Hinge at the hips until your torso is roughly parallel to the floor — back flat, soft bend in the knees. Let the dumbbell hang, then drive your elbow straight back toward your hip. Squeeze at the top. Complete all reps on one arm, then switch. Don’t let your torso rotate to help you lift; the power comes from your back, not your momentum.

    🔎 Search YouTube: “dumbbell single arm bent over row”

    Push-Up

    Hands slightly wider than your shoulders. Body forms one rigid line from heel to crown — hips can’t sag or pike up. Lower your chest to the floor, then press back up. If full push-ups aren’t there yet, drop to your knees and maintain the same rigid line with a shorter lever. That’s not a modification — it’s the right tool for where you are right now.

    🔎 Search YouTube: “push up form tutorial”

    Dumbbell Romanian Deadlift (Single Arm)

    Stand with feet hip-width apart, holding one dumbbell in front of your thigh. Hinge at the hip, letting the dumbbell track close to your leg as it lowers. You’re looking for a hamstring stretch — not a rounded back. Drive your hips forward to return to standing. Complete all reps on one side, then switch. Keep a soft bend in the knee throughout.

    🔎 Search YouTube: “single arm dumbbell Romanian deadlift”

    Mountain Climbers

    Start in a push-up plank — arms extended, body straight. Drive one knee toward your chest, then switch in a controlled alternating rhythm. Count each leg as one rep. Keep your hips level and down; they want to ride up. In this workout, don’t sprint them — use this movement to get your breathing back under control before the next round starts.

    🔎 Search YouTube: “mountain climbers proper form”

    Scaling & Difficulty

    ⚔️ Apprentice

    Reduce reps to 5 per movement. Substitute knee push-ups. Use the lightest dumbbells that still feel like work. Rest as much as you need between movements. Your goal is to complete 2 full rounds — not to beat the clock.

    🗡️ Adventurer

    Rx as written. Pick a weight that makes rounds 3 and 4 genuinely hard. Target 3–4 complete rounds. Keep rest short — 10–15 seconds between movements, 20–30 seconds between full rounds.

    🏹 Champion

    Go heavier on squats and rows. Add 5 burpees at the end of each round as a bonus. Target 5+ rounds. If you finish comfortably under 12 minutes, you need more weight.

    Strategy

    Don’t sprint the first round. The squat-to-row-to-push-up sequence accumulates fast, and if you go out hot you’ll be staring at the ceiling by round 2. Set a pace you think is too easy — then hold it. The mountain climbers at the end of each round are built-in active recovery if you intentionally slow them down. Use that time to get your breathing back. The goal here isn’t to red-line; it’s to keep moving for the full 15 minutes.

    If you need to rest, do it between movements, not in the middle of a set. Stopping mid-set breaks your rhythm and costs more time than a clean break at the transition would.

  • 💀 Mossheart

    Deep within the Verdant Grove, a place of immense beauty and ancient magic, the Corrupt Treant, a once-guardian of the forest now twisted by dark magic, threatens the harmony of the realm. As a Protector of the Grove, you must confront this formidable foe and restore peace to the forest. Your journey through the tangled woods will test both your strength and courage.

    Monster Health: 20XP

    Player Health: 10HP

    🛠️Battle Structure:
    Timer 20 minute, Equipment: KB or Dumbbell, resistance band, exercise mat

    Challenge Levels:

    ApprenticeAdvancedEpic
    As describedAdd 5 reps to each exerciseDouble reps for each exercise, add 3 min to each round.

    ⚔️ Workout

    Warm-Up: 5 minutes of mobility exercises (arm swings, leg lifts, side bends)

    Round 1, 5 minute AMRAP

    15x KB Swings
    30x High Knees or Run in Place
    15x DB Shoulder Press

    Round 2, 10 minutes EMOM
    Every minute complete:
    20x Resistance Band Pull-Aparts
    8x Lunges

    Round 3, 5 minute AMRAP

    15x Knee Push-ups
    15x Situps
    15x Second Plank Hold

    🎲 After each completed set of movements, roll D20 twice:

    Player Roll (1-20):

    • 1-5: Lose 1 HP; Mossheart regenerates 1 HP.
    • 6-10: Miss.
    • 11-15: Gain an advantage, reduce the round time by 1 minute; Mossheart loses 1 HP.
    • 16-20: Heal 1 HP; reduce reps of one movement by 5 for the next round; Mossheart loses 2 HP.

    Monster Roll (1-20):

    • 1-5: Mossheart is dazzled; skip one exercise this round; Mossheart loses 1 HP.
    • 6-10: Mossheart adds 2x reps to each movement for the next set.
    • 11-15: Mossheart’s branches weaken; perform -2 fewer reps per exercise.
    • 16-20: Mossheart ensnares; perform 3x extra reps per exercise; Mossheart gains 1 HP.

    🗡️ Monster Abilities (specific rolls during Monster Rolls):

    • Roll 3: Thorns of Retaliation—Hold a squat for 20 extra seconds; Mossheart regains 1 HP.
    • Roll 19: Vine Grasp—Increase complexity of the next round’s exercises (e.g., push-ups include a rotation); Mossheart regains 2 HP.

    🛠️ Interactive Elements:

    Decision Point: After round 2, choose to track Mossheart into the marshland (reduce Pushup to 10x reps, but increase other movements to 20x reps) or climb the Great Oak (change Plank Hold to 15x Dumbbell Bent Over Rows).

    Achievement System:
    Forest Guardian Badge: Defeat Mossheart without losing any HP.
    Savior of Verdant Grove Title: Complete the Epic challenge against Mossheart.

  • 💀The Forgotten Crypt

    A Daily Quest Workout | 15-20 Minutes

    Rumors speak of an ancient crypt hidden beneath the old church. The townsfolk whisper of treasures within, but also of the undead guardians that patrol its halls. You’ve been hired to clear the entrance and recover what gold you can carry. Steel yourself, adventurer—your quest begins now.

    🛠️CHOOSE YOUR RANK

    APPRENTICE (Beginner)

    • Lower rep ranges
    • Moderate weights (light to medium dumbbells)

    CHAMPION (Intermediate)

    • Higher rep ranges
    • Heavier weights (medium to heavy dumbbells)

    🛠️EQUIPMENT NEEDED

    • Set of dumbbells
    • D20 die (or our included roller)
    • Timer
    D20 Roller
    20
    Click the die to roll

    ⚔️PHASE 1: THE SKELETAL GUARDIANS

    Scene: Three skeleton warriors block the corridor, bones rattling as they raise their rusted weapons. Their hollow eyes glow with unholy light. You draw your blade—it’s time to fight!

    Workout Instructions: Complete one round of exercises, then roll your d20. Your roll will affect the next round. Rest between rounds. Complete 3 rounds total to defeat the guardians.

    🗡️Exercises:

    • Push-Ups + Dumbbell Rows
    • Apprentice: 8 push-ups (knee push-ups acceptable) + 8 rows per arm
    • Champion: 12 push-ups + 12 rows per arm
    • Rest: 30 seconds between rounds

    🎲Dice Rolling:

    After each round, roll d20 to determine the next round:

    • 20 (CRITICAL HIT!): Devastating blow! Reduce next round by HALF the reps (round down)
    • 15-19: Solid strike! Next round remains standard
    • 8-14: Glancing blow! Add 3 push-ups and 3 rows per arm to next round
    • 2-7: You stumble! Add 5 push-ups and 5 rows per arm to next round
    • 1 (CRITICAL FAIL!): Your weapon clatters away! Do 20-second plank hold RIGHT NOW, then add 5 reps to next round

    Success: The guardians crumble to dust. The treasure vault lies ahead!

    Rest 60 seconds before Phase 2

    ⚔️PHASE 2: THE TREASURE VAULT

    Scene: Golden light spills from the chamber ahead! Heavy chests overflow with ancient coins and artifacts. Time to claim your reward—but the treasure won’t carry itself, and these chests are heavier than they look.

    Workout Instructions: Complete one round of exercises, then roll your d20. Your roll will affect the next round. Rest between rounds. Complete 3 rounds total to escape with the treasure.

    🗡️Exercises:

    • Goblet Squats + Overhead Press + Dumbbell Farmer’s Carry
    • Apprentice: 10 squats + 8 presses + 30-second carry (around your space)
    • Champion: 15 squats + 12 presses + 45-second carry (around your space)
    • Rest: 40 seconds between rounds

    🎲Dice Rolling:

    After each round, roll d20 to determine the next round:

    • 20 (CRITICAL SUCCESS!): Legendary strength! Reduce next round by HALF the reps (round down) AND reduce carry time by 10 seconds
    • 15-19: Solid lift! Next round remains standard
    • 8-14: The chest is heavier than expected! Add 3 squats, 2 presses, and 5 seconds to carry for next round
    • 2-7: You nearly drop the treasure! Add 5 squats, 4 presses, and 10 seconds to carry for next round
    • 1 (CRITICAL FAIL!): The chest crashes down! Hold wall sit for 20 seconds RIGHT NOW, then add 5 squats, 4 presses, and 10 seconds to carry for next round

    Success: You emerge from the crypt, gold-laden and victorious!

    💯QUEST COMPLETE!

    The heavy crypt doors slam shut behind you as you step into the sunlight. Your muscles burn with effort, but your pack is heavy with gold. The townsfolk rush forward, cheering your name. The skeletal guardians have been vanquished, and the town is safe once more.

    The local tavern keeper offers you a free meal and room for the night—you’ve earned it, hero.

    Rewards Earned:

    • +1 Strength
    • +1 Endurance

    COOL DOWN (3 minutes)

    • Standing quad stretch: 30 seconds each leg
    • Standing hamstring stretch: 30 seconds each leg
    • Shoulder rolls: 10 forward, 10 backward
    • Deep breathing: 4 deep breaths
    • Child’s pose: 60 seconds

    Return tomorrow for another adventure. Darker challenges await those brave enough to seek them…

  • 💀 Daily Quest: The Mimic Ambush (1P / 2P)

    A Note from the DM: You’ve stumbled upon a tempting treasure chest—which promptly sprouts teeth and attacks! Your goal is to defeat this Mimic by landing a series of heavy blows across its rounds of attacks. This workout is a variable-length boss battle determined by your luck on the .

    🛠️ Requirements

    • Equipment: 1-2 Dumbbells, Bench or Sturdy Chair, Bodyweight
    • Time: Variable (Expect 20-35 minutes)
    • Goal: Slay the Mimic by reducing its HP to zero.

    ⚔️ The Battle Plan

    The Mimic starts with 5 HP (Health Points). The battle ends immediately once its HP reaches zero. You will track your total time to defeat the creature.

    Step 1: Define Your Level (Choose Your Penalty)

    Choose the level that best reflects your current fitness. This choice sets your baseline intensity and the Miss Penalty you must pay for poor rolls.

    LevelIntensity FocusMiss Penalty (The Consequence)
    ApprenticeFocus on lighter weights/bodyweight technique.10 Air Squats
    ChampionFocus on heavier weights and higher intensity.5 Burpees

    Step 🎲 Step 2: Roll for Your Rank (Define Your Reps)

    After choosing your Level, roll a to determine your current fighting Rank. This sets the exact number of Reps you must perform for every movement in the Attack Set.

    d20 RollRankApprentice RepsChampion Reps
    1-7Rank 1 (Basic)8 Reps10 Reps
    8-14Rank 2 (Skilled)10 Reps12 Reps
    15-20Rank 3 (Master)12 Reps15 Reps

    🗡️ The Attack Set

    Perform these movements back-to-back using the Rep count defined by your Level/Rank roll before checking your damage on the .

    1. Dumbbell Floor Press (or Bench Press): Your primary blow to the creature’s shell.
    2. Dumbbell Goblet Squat: Stabilizing yourself against the Mimic’s shifting movements.
    3. Reverse Crunches: Core stability against the monster’s thrashing.

    💥 The Combat Roll

    Immediately after completing all movements, roll your and check the outcome below. The Mimic’s Armor Class (AC) is 14. You must roll or higher to hit.

    d20 RollOutcomeFitness ConsequenceHP Impact
    20 (CRITICAL HIT!)Double Damage! The Mimic is stunned.Take a 90-Second Recovery Break (Rest).-2 HP
    14-19 (HIT)Solid Damage. You land a blow.Take a 45-Second Rest.-1 HP
    6-13 (MISS)Target Missed. The Mimic lands a small counter-attack.Complete your Level’s MISS PENALTY (e.g., 5 Burpees), then take a second rest.0 HP
    2-5 (GRAZE)Minor Grapple. The Mimic catches you off guard, slowing your next movement.For your next Attack Set, double the reps for the Dumbbell Goblet Squat. Then take a second rest.0 HP
    1 (EPIC FAIL!)Critical Fumble. Your attack backfires completely.Repeat the entire last Attack Set immediately, then take a second rest.0 HP

    👥 2-Player Co-op Mode

    For a shared challenge, complete the total volume of the set together by alternating movements, splitting the Reps as evenly as possible.

    Example (Champion Level, Rank 3 = 15 Reps):

    • Player 1 does Floor Press reps
    • Player 2 does Floor Press reps
    • Player 1 does Goblet Squat reps, etc.

    After the set, roll a single for the team and share the resulting consequence or rest.

    Nerdstrong Quest Tracker

    The Mimic Ambush: AC 14, Start HP 5

    Mimic HP: 5

    Current Roll:

    0

    Outcome:

    Complete your Attack Set and hit the Roll button!