The Toughest WOD (part 3)

image 18

This is the third part to my series on the toughest WOD. If you have read the last two post, I have talked extensively on the Litvinov protocol as one of the best and fastest way to get in you in shape and mentally tough.

Awhile back, I wrote an article for Elite fitness on some variation WODs for this workout system. You can read it here.

In the article are various WODs that you can do for today’s workout. Hope you enjoy the article and I will have a new blog next week.

The Toughest Workout (Part 2)

image001 (5)

Sergi Litvinov was one bad ass dude.

(This is a repost due to the high volume of emails I have been getting asking me what I thought the toughest WOD is. If you are new to mental toughness training, the Litvinov method is a great place to start. The first time you do a workout from this Russian protocol, it will knock you on your ass. Your whole body and mind will hurt like it never has before. However, after you finish a Litvinov WOD, you will feel a sense of accomplishment that is so high and rewarding. Something traditional workouts can never do.

Now get ready to get mentally tough and go suffer)

When I first started to develop my mental toughness, a majority of my workouts were in CrossFit classes. Continue reading

The Toughest Workout (Part 1)

I am reposting this blog about the Litvinov workout because I have been getting a lot emails about a good tough WOD for new comers to toughness training. I especially got a lot of response this week due to my article in this week. Here is the link.

For all my new readers from, welcome to!

Ascendftermath_b(In part one of this post, I talked about the Litvinov workout as one the major workout protocols that will be used in this mental toughness program. The concept of the Litvinov workout is so simplistic – you pretty much pick so heavy weight and then run like hell. You are combining anaerobic and aerobic movements in the same session. The problem with conventional training is that they separate weight training from cardio work. On one day, they lift weights and on the next day, they hop on the treadmill. The Litvinov workout mixes both heavy strength works with cardiovascular work. This approach may not sound like a big deal, but trust me, when you lift something really heavy like a deadlift and then do a short run, your body has never felt this level of overall discomfort before)

The first challenge you will have with the Litvinov workout is the set-up. If you belong to a CrossFit facility, you won’t have this problem. Lifting weights and then going outside to do a run is commonplace. Continue reading

Mental Toughness Life Skill #2 – Making a Strong Connection with your Will (Part 9)

images never give up 7(This is part 9 on this series on how to translate your determination from the gym to your personal life. When it comes to persevering over great challenges, you must have a strong will. If not, you will always be vulnerable to a being a coward and let your enemies have their way with you. If you are tired of living a life of being weak and mentally frail, you must build your will up. Once you get a taste of hard powerful your will is during the WODs, you must translate this strength to how you live your life.)

The enthusiasm from your will should never die. When you finally feel like you had enough, your will must resurrect you from the dead or literally when you feeling like dying. Nothing is a better shield against the unfairness of life than a defiant will. Continue reading

Mental Toughness Life Skill #2 – Making a Strong Connection with your Will (Part 8)

images never give up 2

(This is part 8 on this series on how to strengthen your will. One of the best ways to learn how to hone in on your will is to dive headfirst into a challenge. It will be uncomfortable and painful, but this is how you sharpen your will. There is no other way to harden your will. You must battle the demons in your life and stop running away from your problems. Once you do, you will develop a hard to die will that will save you from your greatest adversities).

So, from the last couple of posts the message was – you can never, ever assume any adversity you overcome is over. Continue reading

Mental Toughness Life Skill #2 – Making a Strong Connection with your Will (Part 7)

images never give up 3

(This is part 7 in this in-depth look on how to activate your will in your personal life. In a short recap, I talked about how you must learn to hone in on your will during your must trying times. Having a strong and determined will is the key factor when you feeling most hopeless and want to give up on life. This whole series is about teaching you that you can endure unspeakable levels of suffering if you have a strong will. I don’t want to teach you how to just survive a major disappointment, but to thrive and become a stronger person because of it. With a will that refuses to ever break down, you will have the capacity to triumph over any personal challenge in your life)

Getting over a personal obstacle can be tricky and sometimes deceiving. With the WODs, it’s usually over in a half an hour. Continue reading

Quit Babying Yourself (Part 2 – a Repost)

images (14) (In part 1 of this series, I talked about how a weak upbringing can really hurt a person’s ability in dealing with adversity when they are an adult. However, even though a Freudian therapist would disagree, I strongly feel one can make up for the shitty job their parents did with hard physical work aimed at getting one to be mentally tougher).

So a big part of this training is teaching you how to fight back by yourself. And the best teacher to do that will be the WODs themselves. The WODs will be both your friend and enemy. Continue reading

Quit Babying Yourself (Part one – a Repost)


(Here’s a repost blog that I wrote last year. I wanted to repost this article because I know  many of you cuddle yourself when you start this training. If you have been pampering your life, you need to read on.)

I would like to thank you all for the wonderful emails to me. I really appreciate your support. It just motivates me to write more articles. Overall, the responses have been extremely positive. However, I did get a negative email that I would like to share with you.

The reader said, “I am bothered by your site. I really don’t see the need for anybody to constantly push themselves past their limits. This sort of aggressive training is very unhealthy. Instead of becoming tougher on ourselves, we need to be kinder and learn to accept who we are.” 

I appreciate all comments, even the ones that I disagree with as they provoke me to think. First of all, this training is not for everyone. It is definitely, not for this reader. Some of my readers are athletes who are looking for an edge with their competition. Continue reading

How to Develop your Killer Instinct (Part 4)

images23(This is part 4 on how to develop your killer instinct in the gym so you can use it to get over your deepest hardships in life. Yesterday, in the gym I saw one the strongest and baddest dude I know squat 405 pounds for multiple reps. Each rep was perfect as he made this display of amazing human strength look relatively easy. When we all congratulated him on his lift, he said to us ‘Sometimes you got to be a killer.”

I doubt that my friend has been reading this series on finding the killer in you. He doesn’t need to too. He clearly has that kill-or-I-will-be-killed mentality. It was either going to be him successfully making the lifts or the heavy load falling on his back. He made his choice and he went for it.

He killed it.

This is his frame of mind whenever he attacks big weights and I’m sure this is how he goes after his personal adversities as well. It’s either going to be him or the opposition. And knowing him, there is no way this bad boy is going down. He will scratch and crawl till he defeats the obstacles that is trying to hold him back from reaching his dreams.

This is exactly what I am talking about and what I want all of you to achieve though this web site.

Destroy all distractions and problems that get in the way of what you want in life.)

Last week, I discussed about eliminating your past enemies to develop your killer instinct. For many of you, your greatest enemy is yourself. Continue reading