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GET GREAT RESULTS IN 10 WEEKS !
PTJSC IS MADE BY FITNESS EXPERTS FOR BEGINNERS UP TO ELITE!

Choose from one or many categories. Compete alone and/or in teams.

Represent your country! Get in shape before summer!

Compete at your own terms! Alone, together and/or even in teams! Represent your country. Get in shape before summer! Have fun, set goals. Be great. Good luck!

Note: At the final stage we will ask you to upload a recent image of yourself (with your face clearly visible) so please have one ready before you start filling out the form.

Competition rules and categories

Please read the rules carefully. It’s critical that you both understand and follow all instructions for your category/ies in order to make this challenge pleasant for every competitor.

GENERAL RULE: Each participant are obligated to stay updated of the latest news here on the official website during the whole competition period

Please read the rules below. Feel free to contact us if you have any questions.

RULES: No more than to say which country you represent (you represent the nation that is stated in your passport, if you have more than one passport, choose one country to represent).

COMMENTS: Just state your nation when you sign up for the challenge. If the judge has any doubts or questions you might have to prove your citizenship to him by giving him some additional information.

POINTS: A total of 10 points is spread out of the national part of the challenge. If there are 100 persons competing and 50 comes from Iceland and 50 from Germany, each participant that fullfil the challenge gets 5 points added on the final score. If there are 25 Swedes, 25 Finnish, 25 France and 25 from Greece everyone gets 2.5 points added to the final score.

SCOREBOARD: The extrapoints will be added to the final score at the last report (week 10/10).

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours.

RULES: 5 training sessions each week. Not more not less. Each session must be at least 45 minutes. You may change your activites each week as you please but the amount must always be 5 every week. We can for obvious reasons not control each and everyone all the time. Therefor we assume that you always report honestly.

COMMENTS: It is only allowed to count two training session maximum each day. You are not allowed to count 90 minutes of training as two acitivites if the activity is the same (for instance 90 minutes outdoor bicycling). To get 2 points (sessions) you have to change activity after 45 minutes. For instance from 45 minutes powerwalk to 45 minutes gym. What to classify as a trainingsession is up to the competitor to decide. But it should be a physical ongoing activity at least 45 minutes running (not 5 + 15 + 25) You are in other words not allowed to count 10 minutes walk to work with 10 minutes home and 25 minutes of stroll during lunch.

POINTS: Less than 5 sessions equals minus 10 point that week. Failure to fulfill the competition or failure to report correctly two weeks in a row or three total automaticly gives you -100 points and a disqualification

RESPONSIBILITY: Each Sunday between 08:00-12:00 (UTC+01:00) Amsterdam, Berlin, Bern, Rom, Stockholm, Wien your points must be registered on the challengesite. If the weekly report is late or sent via sms, mail to the judge, by voice or any other way than via the official reportsheet on the web, you will get -10 points no matter if you have forfilled your trainingtask or not.  Be sure to register in time, with your name and all other information we need to process your efforts. No questions will be answered together with your pointreports. If you have questions to the judge, contact him in a separate mail or through the contactform on the webpage.

SCOREBOARD: Updated challenge results and standings will be published on the web as soon as reviewed by the judge. If a request is send to a competitor to further explain the results of a given week, the sign PENDING is written in the gametable for that particular person

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours

RULES: At least 10 training sessions each week. Each session musth be at least 45 minutes. You may change your activites each week as you please but the amount must always be 10 every week. We can for obvious reasons not control each and everyone all the time. Therefor we assume that you always report honestly.

COMMENTS: It is not allowed to count 90 minutes of training as two acitivites if the activity is the same (for instance 90 minutes outdoor bicycling). To get 2 points (sessions) you have to change activite after 45 minutes. For instance from 45 minutes powerwalk to 45 minutes jogging. What to classify as a training session is up to the competitor to decide. But it should be a physical ongoing activity at least 45 minutes running (not 5 + 15 + 25) You are in other words not allowed to count 10 minutes walk to work with 10 minutes home and 25 minutes of stroll during lunch. To collect more than one point on a single day is allowed and a must if you want to reach your 10 session goal each week!

POINTS: Failure to reach at least 10 sessions during a week leads to zero (0) points. Less than 7 sessions equals minus 10 point that week. Failure to fulfill the competition or failure to report correctly two weeks in a row or three total automaticly gives you -100 points and a disqualification

RESPONSIBILITY: Each Sunday between 08:00-12:00 (UTC+01:00) Amsterdam, Berlin, Bern, Rom, Stockholm, Wien your points must be registered on the challengesite. If the weekly report is late or sent via sms, mail to the judge, by voice or any other way than via the official reportsheet on the web, you will get -10 points no matter if you have forfilled your trainingtask or not. Be sure to register in time, with your name and all other information we need to process your efforts. No questions will be answered together with your pointreports. If you have questions to the judge, contact him in a separate mail or through the contactform on the webpage.

SCOREBOARD: Updated challenge results and standings will be published on the web as soon as reviewed by the judge. If a request is send to a competitor to further explain the results of a given week, the sign PENDING is written in the gametable for that particular person

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours.

RULES: The rules are simple. You take a messurement of your belly (straight over the bellybutton) every Sunday. Make sure to be as accurate as you can every time you do it!

COMMENTS: Lay on the ground on your back on a flat surface. Inhale and exhale firmly. Be as precise as possible every week when you messure yourself.

POINTS: To earn 10 points you need to have lowered the waised by at least 0.75 cm since last week. If you don’t reach the limit you get 0 points for the week. If your belly has gotten bigger for the week, you get -10 points. Failure to fulfill the competition or failure to report correctly two weeks in a row or three total automaticly gives you -100 points and a disqualification

RESPONSIBILITY: Each Sunday between 08:00-12:00 (UTC+01:00) Amsterdam, Berlin, Bern, Rom, Stockholm, Wien your points must be registered on the challengesite. If the weekly report is late or sent via sms, mail to the judge, by voice or any other way than via the official reportsheet on the web, you will get -10 points no matter if you have forfilled your trainingtask or not. Be sure to register in time, with your name and all other information we need to process your efforts. No questions will be answered together with your pointreports. If you have questions to the judge, contact him in a separate mail or through the contactform on the webpage.

SCOREBOARD: Updated challengeresults and standings will be published on the web as soon as reviewed by the judge. If a request is send to a competitor to further explain the results of a given week, the sign PENDING is written in the gametable for that particular person

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours.

RULES: Body fat messuring made by a licensed personal trainer. We strongly suggest Personal trainers that uses Harpenden Caliper. Only one messurement (out of three) should be reported to the judge every week. You decide which point to register and report. The messure point registered to the judge week 1 cannot be changed!) The Start procent must be messured from three points and then calculated to a total bodyfat % by your trainer. For men, pectoralis major, rectus abdominis vertical grip, quadriceps femoris. On the top outerside of the patella. For females, Triceps brachii, internal abdominal oblique, quadriceps femoris, on the top outerside of the patella.

COMMENTS: Report your Total body fat (out of three points messured, at week 1. Then keep track of how much you need to lose in your fat class as followed. For men. 0.4 mm/w for people 0-15% fat. 0.5 mm/w for people 16-20% fat. 0.6 mm/w for people 21-25% fat. 0.7 mm for people 26-30% fat and 0.8mm/w for people 31-35% fat. For female 0.4 mm/w for people 5-19% fat. 0.5 mm/w for people 20-25% fat. 0.6 mm/w for people 26-30% fat. 0.7 mm for people 31-35% fat and 0.8mm/w for people 36-40% fat. Important! The value you get at week 1 will stay for the whole competition. So if you start with 26 % as a female, for example, you need to loose 0.7 mm fat at one point every week to get 10 points in the challenge

POINTS: If you loose as much as you must on your messure point you get 10 point. If not, you get zero points and if you have been gaining fat, you get -10 points.

RESPONSIBILITY: Each Sunday between 08:00-12:00 (UTC+01:00) Amsterdam, Berlin, Bern, Rom, Stockholm, Wien your points must be registered on the challenge site. If the weekly report is late or sent via sms, mail to the judge, by voice or any other way than via the official reportsheet on the web, you will get -10 points no matter if you have forfilled your trainingtask or not. Be sure to register in time, with your name and all other information we need to process your efforts. No questions will be answered together with your pointreports. If you have questions to the judge, contact him in a separate mail or through the contactform on the webpage.

SCOREBOARD: Updated challenge results and standings will be published on the web as soon as reviewed by the judge. If a request is send to a competitor to further explain the results of a given week, the sign PENDING is written in the gametable for that particular person

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours

MORE: The Personal trainer of your choice can be contacted (you need to give us the contactinfo before startup) to see that everything is in order. If the contact information you hand us doesn’t work or your PT doesn’t reply within 48 hours (weekdays) you will automaticly be disqualified from the challenge and end up with -100 points.

RULES: No rules of how many training sessions to do each week. Theoretically you can gain fat each week and get 10 points, but we hope no one register in this category for that reason…

COMMENTS: 1 messurepoint, the same every week. For example, right biceps or right quadriceps.

POINTS: If you gain at least 0.15 mm you get 10 points that week. If get under 0.15 mm gain, you get zero points and if you loose volume, you get -10 points

RESPONSIBILITY: Each Sunday between 08:00-12:00 (UTC+01:00) Amsterdam, Berlin, Bern, Rom, Stockholm, Wien your points must be registered on the challengesite. If the weekly report is late or sent via sms, mail to the judge, by voice or any other way than via the official reportsheet on the web, you will get -10 points no matter if you have forfilled your trainingtask or not. Be sure to register in time, with your name and all other information we need to process your efforts. No questions will be answered together with your pointreports. If you have questions to the judge, contact him in a separate mail or through the contactform on the webpage.

SCOREBOARD: Updated challenge results and standings will be published on the web as soon as reviewed by the judge. If a request is send to a competitor to further explain the results of a given week, the sign PENDING is written in the gametable for that particular person

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours.

RULES: No rules of how many training sessions to do each week. The only allowed cardio activity allowed in this category is running, on a treadmill or outside.

COMMENTS: When you do your testrun each week it must be on the exact same location every week. The testrun distance is 2000 meters. You decide how many and the range of different activities to train each week. If you’re outside and its cold and rainy one Sunday, you still have to do your testrun if you want to get your ten points. It is crusial that you do your best at test 1 and all other tests. If we get suspicions over your results, we may contact you for in deep workout plans and progressions. So keep your data handy if you get called upon.

POINTS: To get 10 points you need to improve your former time with 8 seconds. Failure leads to 0 point. If you get more than 5 seconds worse time than last time you get -10 points.

RESPONSIBILITY: Each Sunday between 08:00-12:00 (UTC+01:00) Amsterdam, Berlin, Bern, Rom, Stockholm, Wien your points must be registered on the challengesite. If the weekly report is late or sent via sms, mail to the judge, by voice or any other way than via the official reportsheet on the web, you will get -10 points no matter if you have forfilled your trainingtask or not. Be sure to register in time, with your name and all other information we need to process your efforts. No questions will be answered together with your pointreports. If you have questions to the judge, contact him in a separate mail or through the contactform on the webpage.

SCOREBOARD: Updated challenge results and standings will be published on the web as soon as reviewed by the judge. If a request is send to a competitor to further explain the results of a given week, the sign PENDING is written in the gametable for that particular person

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours.

RULES: Choose a muscle you want to make stronger. Do a 1 RM test of that muscle. Each Sunday, report your new maxtestresult. It is not allowed to change muscle or maxtest during competition.

COMMENTS: How many times you choose to workout is up to you. Because you need to make a 1RM test each week, you need to be familiar to working out. A partner to assist you is preferred while you do your maxtest. Take caution that you do the exercise the same way every week.

POINTS: To get 10 points you need to improve your former maxtest with 2.5kg each week. (male, for female they must gain 2.5 kg every two weeks) The test must be one of the following. Benchpress, squat or deadlift (powerlifting) or snatch or clean and jerk (weightlifting).
For males, a gain of 2.5 kg each week to get 10 points. If you lift the same weight as former week you receive 0 points. If you lift less, you get -10 points.
For females. Ex. week one 40 kg benchpress. Week two 40 kg benchpress. Week three 42.5 kg benchpress. Equals 10 points every week (total 30).
Women doesn’t have to gain weight every week but every second week. But if they don’t lift at least the same weight every week they will get -10 points, no zero pointers for women in this category then.

RESPONSIBILITY: Each Sunday between 08:00-12:00 (UTC+01:00) Amsterdam, Berlin, Bern, Rom, Stockholm, Wien your points must be registered on the challengesite. If the weekly report is late or sent via sms, mail to the judge, by voice or any other way than via the official reportsheet on the web, you will get -10 points no matter if you have forfilled your trainingtask or not. Be sure to register in time, with your name and all other information we need to process your efforts. No questions will be answered together with your pointreports. If you have questions to the judge, contact him in a separate mail or through the contactform on the webpage.

SCOREBOARD: Updated challenge results and standings will be published on the web as soon as reviewed by the judge. If a request is send to a competitor to further explain the results of a given week, the sign PENDING is written in the gametable for that particular person

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours.

RULES: Pick one (except category 2, 5:2) or multiple categories. Everyone must fullfull the given task for the week in order for the team to score. You don’t have to the exact same things all the time or live in the same city or even country to team up. The only rule is that everyone in the team fulfill the categories task for each week.

COMMENTS: Select one person as the team captain. The captain collect all team members score and report. The judge only communicate through your captain. The captain stays captain the whole challenge. No switching is allowed or the team will be terminated.

POINTS: If you are three members of your team but “only” two out of three succeed in gaining points for your category, everyone gets zero points. Therefor, choose your category/ies very carefully. If a member quit from your team, your team will no longer be a team. The remaining of your members all get a penalty of -10 points and then proceed in the challenge individually.

RESPONSIBILITY: Each Sunday between 08:00-12:00 (UTC+01:00) Amsterdam, Berlin, Bern, Rom, Stockholm, Wien your points must be registered on the challengesite. If the weekly report is late or sent via sms, mail to the judge, by voice or any other way than via the official reportsheet on the web, you will get -10 points no matter if you have forfilled your trainingtask or not. Be sure to register in time, with your name and all other information we need to process your efforts. No questions will be answered together with your pointreports. If you have questions to the judge, contact him in a separate mail or through the contactform on the webpage.

SCOREBOARD: Updated challenge results and standings will be published on the web as soon as reviewed by the judge. If a request is send to a competitor to further explain the results of a given week, the sign PENDING is written in the gametable for that particular person

QUESTIONS: All questions is answered by the judge as soon as he can, normally within 48 hours

This years competitors – Can you keep up?

From north to south, east and west, they come! Young, old, male and female, beginners and experts. Some to win, others to have fun. Everyone to get results! Can you keep up?!

Pelle Claréus

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A happy and energetic senior that still works a little bit. Looking forward to the spring training and the Adventuretrip together with J.Malmqvist to Crete - Again!

Lasse Södergren

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59 years young working full time. Now preparing for Stockholm Marathons. Have been training with Johan for 2.5 years.

Karina Ross

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Karina, 42 years, Oslo.

Lars-Gunnar Malmqvist

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I am an old man but will yet succeed!

See all the competitors at this page

Questions & answers

Contact us if you need help in any way. We are here to help.

User reviews: Good or bad?

Each of us has different goals and purposes, who will this challenge best fit? Read what former competitors and athletes have to say!

“Unbelievable results!”

Ok, I must admit. I don’t accually like all the effort, but I can sure say that I LOVED THE RESULTS! 10 weeks! Perfect timing to optimize my beachbody. This challenge will be a yearly kickstart to get back to back! All year, every year! – Oliver, lazy but in shape!

I walk every day and read much about both diet and training, this is a perfect challenge for me to push myself even more!
Nicklas, Sweden
I participated in the strength and fatloss categories. Hard, but I like hard. The results after only 10 weeks was totally worth the effort!
Robin, Sweden
I found this challenge when I was looking for ways to get into shape to the beach. I must say that I loved the summer more than ever. Thank you ptjsc! I will return!!! LOL
Anna, Sweden

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