Daily aim
The Standard is 100 eligible reps.
Daily bodyweight exercise protocol
Just F•cking
Do Something.
The daily aim is 100 reps. A day is complete at 50 reps.
Eligible bodyweight repetitions and timed holds contribute to the same total. The total may be completed in one session or across multiple sessions.
There is no required movement mix. End each set with at least two reps in reserve and use controlled, pain-free technique.
Push
Pull
Lower
Core
Protocol v3.0
Daily thresholds and counting rules.
The daily aim is 100 reps. The completion threshold is 50 reps. A 30-second hold counts as 10 reps. End each set with at least two reps in reserve.
Completion threshold
The Floor is 50 eligible reps. A total at or above the Floor is a complete day.
Hold conversion
Planks, hangs, wall sits and other qualifying holds contribute 10 reps for each 30 seconds.
Reps in reserve
End each set with at least two reps in reserve. Count only controlled, pain-free reps.
Grading
Completion is based on the daily total.
The movement mix does not affect grading. Push, pull, lower and core record the composition of the total and do not create movement quotas.
Example day
✓ Floor complete
50
total reps
Squats50
Pattern colours show the recorded composition. They do not affect grading.
Timing, holds and set intensity
The total may be accumulated in one or more sessions.
The counting rules are the same regardless of when eligible reps and holds are completed.
Timing
One or more sessions
One session
100 ✓
Across day
100 ✓
There is no requirement to complete the total in one session. Reps completed at different times contribute equally.
Holds
Hold conversion
30seconds
+10 reps
15 seconds = 5 reps. 30 seconds = 10 reps. 45 seconds = 15 reps. A set is capped at 60 seconds and should use a controlled variation.
Set intensity
At least two reps in reserve
Recommended limit
2+ reps in reserve
End each set with at least two reps in reserve. Use controlled, pain-free reps. Rest if illness or injury makes exercise inadvisable.
Exercise difficulty does not change the daily thresholds
Exercise selection may vary by day.
Movements are organised into families and routes according to support, assistance, range of motion and leverage. Eligible easier and assisted variations count. Progression to a harder variation is not required for completion.
Pattern
Push
Wall push-upInclineKneeFullDipsPike
Select a support and leverage that allow controlled reps with at least two reps in reserve.
Pattern
Pull
RowsHangsAssistedNegativePull-upChin-up
Pulling requires a bar, band, rings or another suitable anchor. The protocol recommends including pull work regularly, but it is not required for daily completion.
Pattern
Lower
Sit-to-standSquatSplit squatBridgeHingeNordic
The movement list includes knee-dominant and hip-dominant exercises. The protocol recommends using both over time; neither is required on a specific day.
Pattern
Core
Dead bugBird dogPlankSide plankHollowAb wheel
Core options include bracing, resisting movement and controlled flexion. Eligible holds use the standard time conversion.
Families + routes
The Reference lists related movement variations.
For each movement, the app’s Reference provides setup, clean-rep criteria, adjustments and directly connected variations.
Open the movement referenceApp
The app records
the daily total.
The app is an optional tracker for the protocol. It displays Floor and Standard status and records movement composition without grading it.
- 01Set logging for reps, timed holds and custom movements.
- 02Movement reference with setup, form criteria, adjustments and related variations.
- 03Streak and exercise history synced across devices, with offline support after the first launch.
2,771
days since 1 January 2019
Origin
The protocol is based on a minimum run of one mile per day.
The running rule started on 1 January 2019. Distance above one mile is optional.
JFDS applies two thresholds to strength work: 50 eligible reps completes the day and 100 reps is the Standard. Reps above 100 are optional.
A missed day ends the streak. The next completed day starts a new streak.
Example
Example of a complete
50-rep day.
Example total
Wall or incline push-ups10
Squats or sit-to-stands40
Total50 · complete ✓
Each set should end with at least two reps in reserve. The sets may be completed together or at different times during the day.