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The Training Dungeons are 3 dungeons which provide different sets of rewards useful for growing your character.
Clearing levels in a dungeon will unlock more difficult versions, and provide you with better rewards as a result. However, you can also skip doing the dungeon directly and simply collect the reward for the highest level you have cleared. This makes them very fast dailies if you don't want to do the challenge all the time, although you will try them on occasion as you get stronger, in order to unlock higher levels and better rewards.
The Familiars' Cradle challenge provides materials to hatch, grow, and evolve your familiars. It can be challenged once daily for free, and can be refreshed up to 3 times daily by spending diamonds.
The challenge involves protecting 3 familiar eggs from multiple waves of monsters (members of the Boar Tribe) for 3 minutes. They are all wood element, so fire element is recommended. There are several different types of enemies: fighters who come up and slash at the eggs, archers to stand back and fire arrows, and large, strong boars who move slowly but swing hard and have a lot of HP.
The more eggs you successfully protect, the more stars you earn, for a maximum of 3. Clearing a level at 3 stars will unlock the next level.
The element of the reward cycles weekly. Monday through Friday, a specific element of evolution fruit will be given. On Saturday and Sunday, you will get a basket that lets you choose which element of evolution fruit you want.
The Fire Temple challenge provides materials to forge, level up, and grade up your equipment. It can be challenged once daily for free, and can be refreshed up to 3 times daily by spending diamonds.
The challenge involves escaping the Fire Temple, as was done in chapter 2 of main story. You will need to dodge falling rocks and defeat 2 Aldorl fragments along the way in order to clear a path to the exit. The faster you can clear the trial, the more stars you earn. Clearing a level at 3 stars will unlock the next level.
The type of grade-up material and equipment polishing bags will rotate throughout the week. On Mondays and Thursdays, you will get weapon materials (rainbow, so works for all elements.) On Tuesdays and Fridays, you will get armor materials. On Wednesdays and Saturdays, you will get accessory materials. On Sunday, you will get a box that lets you choose which materials you want.
Goldbeard's Pirate Ship provides gold and chests which can roll coins or higgledie statues (which can be sold for more gold). The chests can also contain equipment gemstones or treasure chest keys. It can only be challenged once per day.
You will have a limited time to fight Goldbeard and his pirates (all water element) on his ship. Goldbeard has several telegraphed attacks that you will want to avoid so that you can keep doing damage. Each time you depete his health bar, he will regenerate it and become stronger. You will also gain some extra time in the dungeon. The more phases of the boss you can defeat, the higher your rewards.