# Fitness challenges with friends you can run this week

> Pick one activity, agree on the movement rule and scoring unit, set a deadline with a time zone, and keep a shared scorecard. You can run the formats below with a phone and paper or a spreadsheet. OpenContest is prelaunch, with a waitlist for app updates.

URL: https://opencontest.app/fitness-challenges-with-friends/  
Updated: 2026-11-12

You can run a fitness challenge with friends using a phone and a shared scorecard. Choose an activity everyone wants to attempt, write down the scoring rule and set a deadline. The examples below are formats for your own group. OpenContest is being built, and the waitlist is open for app updates.

If your group wants to record runs or rides, our [free Strava alternatives guide](/guides/free-strava-alternative/) compares available tracking apps, their free features and their paid limits.

## Set the rule before the first attempt

Put the activity, movement variation, scoring unit and deadline in the same message. Include the time zone if people are in different places. Decide whether everyone gets one attempt or can submit their best result before the deadline.

Choose who will check a disputed result. A partner can count in person, or someone can review a continuous video. For a rep test, decide what the bottom and top of a repetition look like. For a timed hold, decide which visible event starts and stops the clock.

For ties, a shared place is easy to apply. Two equal first-place scores can be followed by third place. Use the same precision for everyone's time, and keep that rule for the whole challenge.

## Four formats to choose from

### One strict set

Pick push ups or pull ups and count the repetitions that meet the agreed movement rule. For example, use the [published push-up rules](/contests/push-ups/), with straight arms at the top, upper arms at least parallel at the bottom and a straight body line. The highest accepted count wins, and equal counts share a place.

Push ups need clear floor space. Pull ups need a suitable secure bar. Use the [strict-pull-up rules](/contests/pull-ups/) if the group chooses the bar. Keep each movement on its own scorecard.

### A timed forearm plank

Use the [forearm-plank rule](/contests/plank/) and have another person watch the body line. Start timing once the required position is established. Stop when the knees touch down or the body line breaks. The longest accepted time wins, with equal times sharing a place.

Allow enough room to lower safely. A phone placed side-on can show the shoulders, hips, knees and feet together. Use a mat if wanted and record it with the attempt details.

### A fixed-distance time

For friends with treadmill access, use the [published 5K treadmill rules](/contests/5k/). They specify the incline, console visibility and completed distance. Agree on the equipment details before the challenge. The lowest accepted time wins, and tied times share a place.

Keep the machine model and relevant settings beside the result. Our [5K pace chart and calculator](/guides/5k-pace-chart/) converts a chosen finish time into pace and speed for planning.

### A week of participation marks

Choose a comfortable activity and define a small session your group wants to repeat. One example is a five-minute walk on three chosen days. Each completed session earns one mark, with a maximum of three marks per person for the week. Everyone reaching their agreed target completes the challenge.

People can choose activities that fit their abilities, such as an easy walk or a familiar mobility routine. Keep this scorecard focused on participation. A message confirming completion is enough if that is what the group agrees to use.

## Make room for different starting points

Ask everyone which activity and movement variation they can comfortably attempt. If someone uses an incline for push ups, keep that result in its own category and record the support height. Assisted pull ups need their own record too.

You can also let each person work toward a personal target while the group shares participation marks. This gives a person starting with their first repetition a clear way to take part. Our [first-pull-up guide](/guides/first-pull-up/) is available for anyone preparing for that movement.

Stop an attempt when pain appears or the movement is no longer controlled. Ask a qualified trainer for help with a movement you are unsure how to perform. Choose an easier activity or sit out a test when needed.

## Keep a result someone else can check

Use one row per person and attempt. Record the date, activity, variation, accepted result, checker and any equipment settings. If you keep a video, add its link and agree who can view it before sharing.

| Person | Accepted result | Attempt details |
| --- | --- | --- |
| Your name | Count, elapsed time or completion mark | Date, variation, settings and checker |

When reviewing a video, count only what you can see. Keep the camera still and include the full movement, start and finish. The [filming guide](/guides/film-a-take-that-counts/) explains the camera angles for each kind of attempt.

For a group choosing bodyweight tests, compare the equipment and scoring on our [calisthenics challenges page](/calisthenics-challenges/). Keep the chosen rule and the final scorecard together so the next round uses the same conditions.

## Questions

### Do we need an app to run these challenges?

You can use the published rules, a phone and a paper scorecard or shared spreadsheet today. OpenContest is prelaunch. Join the waitlist for an email when the app opens.

### How should we handle tied scores?

Agree on the rule before the first attempt. A simple option is to give equal results the same place, so two people tied for first are followed by third place. Keep the same timing precision for everyone.

### What if my friends have different abilities?

Choose participation marks or personal progress as the shared goal, or keep separate records for each movement variation. Write down any assistance or equipment change beside the result.

### Can we compete from different places?

Use the same written rule, a deadline with a time zone, and a video that shows the points needed to check the result. For machine tests, record the machine and settings as well.