Humans have a natural tendency to be anti-fragile. The idea behind anti-fragility is not that we simply deflect attacks like a Gore-tex repels water, but rather that we actually need resistance in order to become stronger. Humanity cannot be fully activated, empowered, or fulfilled without facing challenges. It is through resistance that we are activated and human flourishing is nurtured. This principle forms the foundation of all training – the interplay between resistance and adaptation.
Currently, we are witnessing a spiritual crisis among humans. In modern society, rates of depression, obesity, suicide, and drug overdoses are on the rise. Despite living in the most prosperous times in history, many individuals struggle to find fulfillment amidst abundance.
In today’s world, essential pain and challenges are no longer inherently part of the human experience. We no longer engage in sacrifices or labor for a greater collective purpose. We lack the self-actualization, satisfaction, and authenticity that come from facing raw, vulnerable experiences. Instead, we tend to isolate ourselves, avoid resistance, chase immediate pleasures, and fall short of our true potential.
When it comes to self-development, simply repeating affirmations in front of a mirror for 10 minutes will not amount to much without taking actual action. Action precedes inspiration—it doesn’t follow it. Dedicate those 10 minutes to a challenging routine like 5 minutes of continuous kettlebell swings, a 4-minute cold shower, and a maximum set of push-ups, and you will truly feel a sense of confidence and empowerment.
The key to thriving in this environment is to embrace challenges daily and cultivate the ability to endure temporary discomfort for a greater purpose. This is the essence of building greater willpower. And that’s precisely what the next four weeks are designed to achieve. This challenge will present you with daily adversities that will enhance your capacity to take action while introducing you to a range of training methods.
The challenge will span 28 days. Every Saturday, this page will be updated with the challenges for the following week until the four weeks are complete. I encourage you to involve friends and family in this challenge. By leveraging positive peer pressure, you can establish a habit of willingly stepping into purposeful discomfort for 5 minutes or less each day.
Simply bookmark this page and return to it regularly.
Anti-Fragile Human Challenge Week 1: Sunday
- Perform 30 Jumping Jacks
- Complete 10 Supermans
Now, challenge yourself. How many push-ups can you do without stopping? Record this number.
Anti-Fragile Human Challenge Week 1: Monday
You may feel awkward doing this, but embracing discomfort is another way to grow. Follow Dan John’s complete get-back-up series. Press play and join in.
Anti-Fragile Human Challenge Week 1: Tuesday
The Tabata protocol is an efficient way to reap fitness benefits in just four minutes. Tabatas consist of eight rounds alternating between 20 seconds of work and 10 seconds of rest.
For this session, alternate between frogger hip thrusters and push-ups. Set your timer and begin, or follow along with the video for guidance.
Anti-Fragile Human Challenge Week 1: Wednesday
Challenge yourself by taking a 3-minute cold shower. Focus on the experience and try to clear your mind of distractions.
Anti-Fragile Human Challenge Week 1: Thursday
Today’s challenge involves another Tabata session, but this time focusing on a single exercise for increased intensity.
Perform Tabata bear crawls, moving forward, backward, and side to side. Modify the intensity by switching to bear walks or baby crawls if needed.
Anti-Fragile Human Challenge Week 1: Friday
Challenge yourself with 5 minutes of nonstop planks and Superman holds. Transition between exercises without pausing. Set your timer and begin.
Anti-Fragile Human Challenge Week 1: Saturday
While physical fitness is important, mobility is crucial for overall health and recovery. Set a timer and perform each stretch for one minute on each side.
- Rear-foot-elevated hip flexor stretch (Couch Stretch)
- Figure Four
Anti-Fragile Human Challenge Week 2: Sunday
Complete five rounds of exercises. Every minute, a new exercise will be introduced with a set number of reps. Use any remaining time in the minute for rest. Set your timers and get moving.
- Round 1: 120 Jumping Jacks
- Round 2: 100 Mountain Climbers
- Round 3: 1-leg Glute Bridges – 30 (15 per side)
- Round 4: 20 Donkey Kicks
- Round 5: Three Step Lateral Shuffles – 5 per side
Anti-Fragile Human Challenge Week 2: Monday
Complete a 5-minute AMRAP session:
- 10 Air Squats
- 5 Push-Ups
- 5 Supermans
Anti-Fragile Human Challenge Week 2: Tuesday
Challenge yourself with a 3-minute and 30-second cold shower. Focus on the experience and try to stay present.
Anti-Fragile Human Challenge Week 2: Wednesday
Complete as many rounds as possible in 5 minutes:
- 20 Plank Jacks
- 5 per side Alternating V-Up
- 5 per side Sprinter Starts
Anti-Fragile Human Challenge Week 2: Thursday
Set a timer for 3-minute practice session:
- Jumping Side Kick Through
Looking for more?
Anti-Fragile Human Challenge Week 2: Friday
Engage in continuous lunges for five minutes. Perform forward lunges, reverse lunges, or walking lunges without stopping.
Anti-Fragile Human Challenge Week 2: Saturday
“Observation and Perception are two different things; the observing eye is stronger, the perceiving eye is weaker.”
Miyamoto Musashi
Ready to embrace discomfort? Find a quiet space and set a timer for five minutes. Sit or lie down, and focus solely on your breath. Every time your mind wanders, gently bring your attention back to your breathing. Each redirection is a mental push-up – a practice in observing without judgment.
You might question if you’re doing it right, but remember, taming the monkey mind takes practice. Stay present, observe, and separate observation from perception.
Anti-Fragile Human Challenge Week 3: Sunday
Today’s challenge consists of five rounds. Every minute, a new exercise with a set number of reps will be introduced. Utilize any remaining time for rest. Set your timers and get started.
- Round 1: 120 Jumping Jacks
- Round 2: 100 Mountain Climbers
- Round 3: 1-leg Glute Bridges – 30 (15 per side)
- Round 4: 20 Donkey Kicks
- Round 5: Three Step Lateral Shuffles – 5 per side
Anti-Fragile Human Challenge Week 3: Monday
Engage in a 5-minute AMRAP session:
- 10 Air Squats
- 5 Push-Ups
- 5 Supermans
Anti-Fragile Human Challenge Week 3: Tuesday
Challenge yourself with a 4-minute cold shower. Focus on the experience and clear your mind of distractions.
Anti-Fragile Human Challenge Week 3: Wednesday
Participate in a Five-Minute (10 Round) Two-Exercise Tabata session:
Anti-Fragile Human Challenge Week 3: Thursday
We live in a world that can be overwhelming. To thrive, you must be willing to challenge norms and embrace discomfort. Today, practice building resilience to social awkwardness. Perform these stretches at work or in a unique setting:
- 1-minute/Leg Rear-Foot-Elevated Hip Flexor Stretch
- 1-minute/Leg Figure Four
Anti-Fragile Human Challenge Week 3: Friday
Challenge yourself with a descending ladder workout:
- 10 Jump Lunges
- 10 Typewriter Push-Ups
- 8 Jump Lunges
- 8 Typewriter Push-Ups
- 6 Jump Lunges
- 6 Typewriter Push-Ups
- 4 Jump Lunges
- 4 Typewriter Push-Ups
- 2 Jump Lunges
- 2 Typewriter Push-Ups
Anti-Fragile Human Challenge Week 3: Saturday
Once again, challenge yourself with a 4-minute cold shower. Embrace the discomfort and focus on the present moment.
This week may require additional planning compared to previous weeks. As a final challenge, complete your Sunday, Monday, Wednesday, Thursday, and Friday workouts within the first 20 minutes of waking up. Push yourself to start your day with purpose!
Anti-Fragile Human Challenge Week 4: Sunday
Engage in a 5-minute Quadzilla (EMOM) workout
- 10 Spiderman 180 Jumps
- 12 Hindu Squats
Anti-Fragile Human Challenge Week 4: Monday
Participate in a 5-minute Strength AMRAP session
- 3 Push-Ups
- 5 per side 1-Leg Glute Bridge
- 5 per side Reverse Lunge to Power Skip
Anti-Fragile Human Challenge Week 4: Tuesday
Challenge yourself with a 5-minute cold shower. Focus on the experience and stay present.
Bonus Challenge: Embrace intermittent fasting by skipping breakfast and waiting until lunch for your first meal on Tuesday. Aim for a 17-hour fasting window between Monday night and Tuesday afternoon. Stay hydrated with water and coffee. Remember, hunger is temporary – stay occupied and the feeling will pass.
Anti-Fragile Human Challenge Week 4: Wednesday
- Perform 30 Jumping Jacks
- Complete 10 Supermans
Challenge yourself to beat your previous record for push-ups. If time allows, finish with 15 burpees!
Anti-Fragile Human Challenge Week 4: Thursday
Engage in a series of exercises with 45 seconds of work and 15 seconds of rest
- Inchworms
- Bicycles
- Breakdancers
- Glute Bridge Crunch
- Mountain Climbers
Anti-Fragile Human Challenge Week 4: Friday
Complete a 4-Minute Alternating Exercise Tabata session
- Three-step Lateral Shuffles to Push-up
- Supermans
Bonus Challenge: Dedicate 5 minutes to meditation.
Find a quiet space, set a timer for five minutes, and focus on your breath. Redirect your thoughts back to your breath whenever your mind wanders. Each redirection is a mental exercise in observation and mindfulness.
Anti-Fragile Human Challenge Week 4: Saturday
Today marks your rite of passage. Grab a kettlebell or dumbbell weighing ¼ of your body weight. Set a timer and perform five minutes of suitcase carries.
Maintain a strong core, keep your shoulders back, and switch arms when needed for grip rest, but keep moving throughout the challenge.