28 Day Anti-Fragile Human Challenge

Shane Trotter


Mansfield, Texas, United States

Strength and Conditioning, Kettlebells, Youth Development

Find Your Workout
Week 1 Week 2 Week 3 Week 4


This week may require a bit more planning than normal. This seemed appropriate for the final challenge.



Remember as an added challenge, do your Sunday, Monday, Wednesday, Thursday, and Friday workouts within the first 20-minutes of being awake. Will yourself to get up and go!


Anti-Fragile Human Challenge Week 4: Sunday

5 Minute Quadzilla (EMOM)


  • 10 Spiderman 180 Jumps
  • 12 Hindu Squats



Anti-Fragile Human Challenge Week 4: Monday

5 minute Strength AMRAP


  • 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

Get in the shower with the water as cold as it can go and stay in for five minutes. Try to clear the chatter and simply experience this challenge.


Bonus Challenge: I told you all challenges would take 5 minutes or less. this one actually takes no time. Fast until lunch. Shoot for 17 hours between dinner Monday night and your first meal Tuesday. Allow water and coffee. Hunger is just a petulant child. Ignore it, engage in tasks, and you’ll forget its there whining.



Anti-Fragile Human Challenge Week 4: Wednesday

  • 30 Jumping Jacks
  • 10 Supermans


Now do a max push-ups set to a baseball. Beat your original number!


There is time remaining - 15 burpees, go!


Anti-Fragile Human Challenge Week 4: Thursday

5 Exercises: 45 seconds of work/15 seconds rest


  1. Inchworms
  2. Bicycles
  3. Breakdancers
  4. Glute Bridge Crunch
  5. Mountain Climbers



Anti-Fragile Human Challenge Week 4: Friday

4-Minute Alternating Exercise Tabata


  • Three-step Lateral Shuffles to Push-up
  • Supermans


Bonus Challenge: 5-minutes of meditation.


To review, find a quiet place and set a timer for five minutes. Sit, or lie, on the floor, and do nothing, except watching your breath. Every time you catch your mind wandering, just let that thought go and watch the breath.


You’ll wonder if you are doing it wrong. You aren’t. The monkey mind is just hard to tame. Every time you catch your mind wandering and return to the breath, that’s a mental push-up. This is a practice in observing life as it is and separating observation from perception.



Anti-Fragile Human Challenge Week 4: Saturday

This day is your rite of passage. For today you’ll need a kettlebell or dumbbell that is 1/4 your body weight. For example, at 200 pounds you’ll need a 50 pounder. Set a timer and do five minutes straight of suitcase carries.


Keep your core tight, shoulders down and back, and keep a good grip. Whenever your grip needs rest switch arms, but keep walking.


Find Your Workout
Week 1 Week 2 Week 3 Week 4
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