Workouts for the Weird Kids

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  • 💀 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!