Sign-up deadline
Registration closes before kickoff so coaching stays personal.
Challenge rules
What Rep Lab Gym expects from every participant.
Keep this page bookmarked. It covers what's expected during Spring Strength Challenge, from check-ins to conduct.
- 1
Attend or log every scheduled session — consistency is what drives results, not any single workout.
- 2
Submit check-ins on time each week so your coach can adjust the plan before issues pile up.
- 3
Follow the nutrition guidance provided, or tell your coach early if something isn't working.
- 4
Communicate injuries or limitations immediately so sessions can be adjusted safely.
- 5
Keep it respectful in the group — this challenge works best as a community effort.
- 6
Final results are calculated from your last completed check-in before the end date.
Timeline & reminders
Key dates worth marking down.
Challenge start
Starts May 6
Check-in 1
Early progress review and any plan adjustments.
Check-in 2
Mid-program review to keep momentum through the harder weeks.
Final results
Wrap-up and results at the end of the 6 weeks program.
Before it starts
Get these done before day one
A short pre-challenge checklist so the first session runs smoothly.
- 1
Confirm your registration details
Double check your goal, fitness level, and preferred training time.
- 2
Take your starting photos
Follow the photo guidelines below for a consistent before shot.
- 3
Log your starting weight
Your coach uses this as the baseline for check-ins and final results.
- 4
Review the rules on this page
Know what's expected before the first check-in comes around.
Check-in expectations
What a good check-in looks like
Check-ins are how your coach adjusts the plan — they only work if they're honest and on time.
- 1
Submit on the same day each week
Consistency here makes it easier to spot real trends.
- 2
Report training and nutrition honestly
Adjustments only work if the starting information is accurate.
- 3
Flag anything that felt off
Soreness, low energy, or missed sessions — mention it in your notes.
Progress photos
Before / after photo upload
Optional, but strongly recommended for tracking visible progress. This links to a simple upload form — no custom photo storage needed for the demo.
- Same lighting, pose, and clothing for start and every check-in photo.
- Front and side angle, taken at the same time of day if possible.
- Upload happens through a linked form — no photos are stored on this page.
Upload link
In production this points to a Typeform, Google Form, or direct upload widget.
Open upload formWhere check-ins are tracked
Your progress lives in one shared tracker.
Every check-in gets logged here so you and your coach can see progress at a glance. This demo shows the tracker as swappable — pick the integration that fits.
Google Sheets tracker
Shared tracker with one row per participant.
NameEmailPaid?Start weightGoalCheck-in 1Check-in 2Check-in 3Final resultNotes
Sample columns only — no live tracker is connected in this demo.
Waiver & disclaimer
Placeholder liability waiver
By registering, participants acknowledge that physical training carries inherent risk and agree to follow coach guidance, disclose relevant injuries, and train within their own physical limits. This is placeholder copy only — final waiver and liability wording must come from the client's attorney before this page goes live.
Do not launch a real challenge with this placeholder text. Replace it with reviewed, jurisdiction-specific legal language before collecting real registrations.
Still have questions?
Reach out before the challenge starts.
Your coach would rather answer a question now than have you guess during week one.