He would get up at a certain time and perform every workout he needed to do for the day but it doesnt mean he doesnt rest. I got really sick of not feeling my best two weeks ago and just decided to sleep in. Well, Goggins swears by his Go Hard or Go Home work ethic, which is in all honesty, a pretty strict workout regime. He did it by doing the math of how many calories he needed to burn off, combined with eating less food. Not a big fan of cardio? How much weight did David Goggins lose for Navy SEALs? David Goggins strict workout principles enabled him to achieve a superhuman fitness level regardless of being obese in his younger years. Lesson learned here: achieving great results in fitness depends on a combination of religious training, a strict meal plan, and adequate rest. Of course, we can write a whole book about David Goggins feats and achievements. tall; He weighs 190 pounds He is a dominant athlete who is regularly placing at the top of the class. The thighs are a massive muscle that, together with the psoas and hip flexors, wrap around our spine, and as they tighten, everything tightens both . Home Sports and Fitness Motivation David Goggins: Hardest Man Alives Workout Routine & Diet Plan, In my pursuit to understand and learn from the greatest competitors in the world, David Goggins is one of those few people that set very high standards. Pete Carroll, Head Coach of the Seattle Seahawks. Read our post on Lessons from the Worlds Toughest Man for more no-nonsense advice from this incredible guy. The following is his core workout routine: David Goggins arms training routine includes the given eight exercises: Since David is an ultra-marathon runner, he spends extra time and effort doing his leg workout routine. David Goggins workout routine is intense, but thats what it takes to be a world-record holder and repeat ultramarathon runner. Learn more about our product selection process here. On this core routine, he hits 4 different exercises with an average of 3 sets. Typically he runs 10 to 15 miles in the morning morning, depending on whether or not he's training for an event. Please refer to our T&Cs for more information. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. Though, if you want to get in peak Navy SEAL shape, youll want to up your cardio routine and follow his recommended weight lifting schedule. Remember that youre aiming for a diet that is 40% protein, 40% fats, and 20% carbs. Motivated by a chance encounter with a television commercial one night, he decided he wanted to become a Navy SEAL. Finty is not a credit provider, nor does it advise consumers to apply for a specific product with any provider in particular. But have you Jason Statham is an English actor and film producer. So, if youre looking for a fitspiration, wouldnt Goggins make one of the best examples? No problem. However, approval of your application is not guaranteed. But if you are reading about this man for the first time, you might not understand what the fuss is all about. How does he stay so dominant? Although you may not be able to reach his level, you can try your absolute best and acquire your dream shape. After his shower, he bikes 25 miles to work. (Heres the Best Time to Swap Water for Propel), Bella Hadids Workout Routine and Diet Plan, Naomi Campbells Workout Routine and Diet Plan, What is RPE in Lifting? Wikipedia/representative image. David Goggins' daily routine prior to joining the Navy looked something like this: 4:30 AM: Wake Up 4:30 AM: Eat a banana 5:00-6:00 AM: Ride-on exercise bike 6:00-7:00 AM: Study for the ASVAB 8:00-10:00 AM: Swim for 2 miles 11:00 AM-2:00 PM: Full body workout (Multiple sets of 100-200 reps per movement) 3:00-5:00 PM: Exercise bike and more studying You could define him as a dominant ultra-endurance athlete who is regularly placing at the top of the class. Its easy to note that Goggins puts a lot of emphasis on his core strength as this is the best solution to any form of endurance sports. Three of them, however, are currently still in the training pipeline, one for SWCC and two attempting to become SEALs. The world record for the most number of non-stop push-ups is 10,507 by Minoru Yoshida of Japan, which was achieved in October 1980, breaking the record of 7,650 by Henry C. Marshal (USA) from 1977. Height - 6'2 (188 cm) Weight - 190 lbs (86 kg) Chest - Will Get Soon Waist - Will Get Soon Biceps - Will Get Soon In order to have a well-groomed muscular physique body, you need to concentrate on your diet and workout plan. During the workout David used a timer and he was clearing working with a group. Nathan Lloyd, MSc He tells the story about being diagnosed with sickle cell anemia, which is a blood disease. This means if you click on the link and purchase the item, we will receive an affiliate commission from the vendor at no extra cost to you. We must note that Goggins believes thatmoderation is key as far as weight lifting is concerned. To meet the fitness requirements, he needed to get down to less than 191 pounds. Usually, his diet comprises 40% proteins, 40% fats, and 20% carbs. What is Goggins' mobility regim. Of the 18 females who have sought a Navy special operations job, 14 did not complete the course. His keto diet revolves around eating high amounts of healthy fats and low carbs. You can also gain some incredible insights into Goggins life and workout routine by reading another excellent book; Living with a SEAL: 31 Days Training with the Toughest Man on the Planet by Jesse Itzler. He is an ultramarathon runner, ultra-distance cyclist, triathlete and former world record holder for the most pull-ups done in 24 hours.This is a fan channel to share short clips and compilations of David Goggins to inspire us all. Enhancing his muscular strength is also a part of his many workout routines and some of his exercises include chest workout bench press, dumbbell press, machine chest press, workout military press, and Arnold press. Goggins has completed more than seventy ultra-distance races, often placing in the top-five, and is a former Guinness World Record holder for completing 4,030 pull-ups in seventeen hours. All opinions remain our own. Which country has the best special forces? I slept about 5-6 hours on average for the last few years. Jocko . He takes 40% healthy fats, 40% protein, and 20% fat. Ive been sleeping about 8-9 hours per night for the last two weeks. Its highly likely that you wont reach his level or even push yourself that far unless you want to become a high-performance athlete like him. If you think you're running the redline with your daily routine, you'll feel pretty sheepish after taking a look at David Goggins' lifestyle. Can't Hurt Me Challenge #3. If you start exhibiting these symptoms after switching to keto, we recommend these tips for a fast recovery: Overall, a keto diet is a healthy dieting option if done correctly. David Goggins This is a very powerful tool for your toolbelt. Save my name, email, and website in this browser for the next time I comment. When it comes to cardio in his pre-Navy SEALs days, he would bike and run over 100 miles per week. Required fields are marked *. Even thoughGoggins has tasted alcohol, he doesnt drink alcoholbecause he values his mind. read our reviews on the best leg press machines. You do not get to this level by just doing a gym workout and posting it on Instagram, you have to make sure that your mind, your body, and your diet is always in the right frame. If you liked this post, please share it and spread the love: David Goggins: Hardest Man Alives Workout Routine & Diet Plan, A STRONG BELIEVER IN INTERMITTENT FASTING. Or perhaps, he is just someone who leaves his excuses at the door. David Goggins is the toughest man alive. Getting into benching? At times when he is traveling to different parts of the world, he relies on following a full-body workout routine. Through a process of discovery, he found out that a tight psoas muscle was creating debilitating chronic fatigue. David Goggins is a holder of a large number of records, including the record for pull-ups, ultra-triathlons, push-up challenge, and much more. Let's take a look at his workout routine. Start by committing to running at least three times a week. That alone would be impressive. Don't focus on what you think you deserve. Just be sure to stick to a workout routine and aim for continuous improvement. It involved doing 5 pull-ups (nickels) followed by 10 push-ups (dimes), every minute on the minutefor 10 minutes. Pretty amazing feat! With a combination of intermittent fasting (IF) and healthy eating, Goggins is able to stay lean but strong. His story proves that even being overweight doesnt mean that you cant get into great shape. As you can see, it's not for the faint of heart: Between 3:00-4:00 am: He wakes up. Instead, hell go for a lunchtime run. Goggins famously underwent a body transformation prior to qualifying for the SEALs, losing 106 pounds in a three-month window and going on to become the only man to complete three grueling "hell. Notify me of follow-up comments by email. In order to do that, he researched the workout routines of long-distance runners. David Goggins is a hard man to define. Before he begins his training, he would make sure to allocate 2 to 3 hours of stretching. However, what it does take is a calloused mindset one thats developed through pushing yourself into the zone of discomfort and hanging on until you reach the other side. His addiction to chocolate shakes and burgers had him weighing in at 300lbs. After riding home, you might think he's done, but that's when he laces up his shoes and hits the road again for another 5 to 6 mile run. In a literal sense, he eats, sleeps, trains, and repeats. David Gogginss workout routine demands both physical as well as mental toughness. David Goggins is pretty much experienced when it comes to training his body. However, reaching even half of his fitness plan and workout routine will make you achieve your dream body shape. Create a backstop to put in place to let you know when you have missed your mark. After Work: He rides his bike back home again. All rights reserved. The afternoon at the office sees him preparing motivational speeches, writing, and managing his successful business. His mentality revolves around completion, and by refraining from hitting the snooze button, you get your first win of the day. Goggins joined the military after high school and served in the Air Force until he was 23 years old. Buffalo, New York, U.S. David Goggins (born February 17, 1975) is an American ultramarathon runner, ultra-distance cyclist, triathlete, public speaker, and Well, thats David Goggins for you. Lets take an in-depth insight into David Goggins Workout Routine. This actual training can be further segmented into a core routine, cardio routine, and full-body workout or weight training routine. Hes the man who ran 205 miles with a hole in his heart. He inspired us with his incredible physique, agility, and strength. David Goggins has a unique approach to maintaining a healthy figure. Furthermore, he mentioned that he had to lose over 100 pounds when he joined the Navy. He describes how he sometimes walks past his running shoes three or four times during the morning, staring at them at each pass while he convinces himself to start. Known as an author, motivational speaker, and retired U.S. David Goggins sleeps three hours a night. If you are maintaining your weight, then you have a pair of pants that you must always be able to fit into. His mental toughness is legendary. Hello! He is not only a motivational speaker and an author, but also an ultra-distance cyclist, ultramarathon runner, triathlon (includes long-distance running, cycling, and swimming), and the only personality who achieved Air Force Tactical Air Control Training, Army Ranger School, and Navy SEAL training with great success. 1 cup Keto granola approximately 200 calories, Russian Sit-Ups 10 reps per leg x 4 sets, Commutes to work on his bike about 25 miles, On his lunch break, run between 5 to 8 miles. Dr. Rhonda Patrick Supplements Overview 2022, Rhonda Patricks Pregnancy + Baby Recommendations, interview with performance psychologist Michael Gervais, 5 Best Hybrid Bikes of 2022 and Buying Guide, 8 Best Quad Exercises to Strengthen Your Legs, 11:00 AM-2:00 PM: Full body workout (Multiple sets of 100-200 reps per movement), 3:00-5:00 PM: Exercise bike and more studying, After arriving home maybe another 3-6 mile run, Meat & poultry such as steak, ham, chicken, turkey, and sausage, Healthy oils such as coconut oil and avocado oil, Low-carb condiments such as salt, pepper, herbs, and spices, Starchy root vegetables such as potatoes and carrots, Grains and starches such as bread, rice, and pasta, Diet foods such as low-fat diet products that are high in carbs, or sugar-free foods high in sugar alcohols, Unhealthy fats such as vegetable oils and mayonnaise. Remember that Goggins often changes his meal plan according to his workout schedule. Some kinds of stretches he does include. There are surely a precious few who will actually dare to rise to the athletic ranks of David Goggins. Embracing David Goggins diet and workout takes commitment, strength, and a hard mind. 5 - Run, Cycle, Swim While these are the very exercises he hates the most, he clocks up 150 miles or more every week. Lets look at these principles. If he has to eat the above-mentioned five meals, hell spread them across the day based on his workout routine so that he can fuel his body efficiently. Finty are not responsible if you do not meet the minimum criteria for a product. David Goggins gives his routine a very early start even before the birds for his 10 to 15 miles run. David needs to keep his mind sharp and his body in its best shape so he hits a daily routine. Disclosure: All products recommended on TheUltimatePrimate are independently selected by our team. Words of Inspiration From David Goggins. He also faced the infamous SEALs Hell Week of over 130 hours of training. After the evening run, it's time to prepare the evening meal. He is the lead writer for The Ultimate Primate and believes the best way to live a happy life is through constantly challenging yourself. Emmy has a big passion for helping others and motivating people. He is strong, muscular, lean, athletic, and fast. Yeah, you read that right. At times his support team thought he might seriously injure himself due to the levels of pain he pushed through. This is how Goggins cardio routine can look like. Read until the end to learn about Goggins diet plan and meal preferences. He knew right away that this would be his new goal. This is his daily routine. Vegetables While Rogan partakes in a predominantly carnivorous diet, he also eats his greens like a good boy. David Gogginss core workout routine includes exercises that train his core muscles to work efficiently. Well, this is because hes a man of many hats that you even wonder where to begin. No one sleeps for 3 hours per night, regardless of how hardcore they are. If you're looking to achieve a physique like Kevin Hart, you're in luck. Lets look into the details of David Goggins diet routine. Everything is so much easier now. It was his appearance on episode #1080 of the Joe Rogan Experience podcast that shot him to international fame after he told his life story and laid out the mindset that allowed him to complete superhuman feats of endurance. Goggins has shared that his workout regime is pretty strict. This is a concept that he picked during his U.S. Navy SEAL training. How to do squats with and without weights. And thats not all; David Goggins served in Iraq and Afghanistan during his days in the army. One thing is for sure, by applying David Goggins training routine on your own, you can surely turbocharge your physical and mental fortitude! Goggins also goes for a 4-5 mile run during his lunch break. A believer in the ketogenic diet and intermittent fasting, he has an extreme diet that he sticks to religiously to fuel his body. As a retired Navy SEAL, Goggins knows well that a strong and firm core can help a lot in improving his endurance levels. We may get paid if you buy something or take action after clicking one of these. How long does David Goggins workout? You should carefully read the terms and conditions pertaining to a product prior to applying. While Goggins is about perseverance, that doesn't mean he doesn't do something reasonable of bodyweight and weighted activities. After researching his morning schedule, one thing is clear this man is a beast. David Goggins is an American author, motivational speaker, and former US Navy SEAL. He was also the subject of the book Living with a SEAL: 31 Days Training with the Toughest Man on the Planet by Jesse Itzler. That means whatever would fuel his body at the time of training. Use fats for fuel and dont over-do the exercise. A sought after public speaker, he's traveled the world sharing his philosophy on how to master the mind. In all honesty, defining a man such as David Goggins is very difficult. His rec center exercise incorporates: David Goggins Workout Morning runs - 10-15 miles Cycling to work - 25 miles Lunchtime runs - 5-8 miles Cycling from work - 25 miles Evening runs - 3-5 miles HE LIFTS WEIGHTS LIKE A SEAL While Goggins hates running, cycling, and swimming, he feels more comfortable lifting weights. And running has also been a part of his lifestyle even when he was not yet a part of the Navy SEAL. Huge Whey - Whey Protein Powder (30 Servings). Save my name, email, and website in this browser for the next time I comment. How he crafted himself several years ago? The pounds continued to disappear. While your diet plays a huge role in losing weight and your overall health, you will need to maintain at least a moderately active lifestyle in order to burn fat and keep it off. Partners have no influence over our editorial staff. Goggins has competed in ultramarathons, triathlons, and ultra-distance cycling races. How much sleep does Jocko get? He calls himself a knuckle-dragger thats always ready to do the work necessary to tap deeper into his full potential. That effort would already be a tough workout for most mere mortals, but he then straps on his backpack and cycles 25 miles to work. Get as much rest as possible in order for your body to recover. He shares his amazing journey and inspirational story with the hope that it will inspire others to stay strong not just physically but also mentally. Well, Goggins swears by his Go Hard or Go Home work ethic, which is in all honesty, a pretty strict workout regime. He is an What does Mike Mentzer high-intensity training program look like? Goggins, who was 24 years old at the time, decided that he wanted to become a SEAL himself. Keep reading to learn all about David Goggins workout routine and diet plan. What does David Goggins workout routine look like? This will help reduce cravings as well. It is like 40% protein, 40% fats and 20% carbohydrates. Calculations in comparison tables will vary based on personal data input. While Goggins holds the title of The Toughest Man Alive, he has been kind enough to extensively discuss how hes gotten where he is today. I am a Certified Nutrition Coach and a fitness and outdoor enthusiast who decided to create this site to help anyone on their health or fitness journey! . The Keto diet is a low-carb and calorie deficit diet that promotes lowering your carb and consuming more healthy fats. Just so you know, Dr Workout is reader-supported. Some of the links in this post are affiliate links. Current Diet of David Goggins. 4:00 am Run for 10 to 15 miles, quick, shower, and breakfast, After work (time varies) Bike back home, After arriving home: Possibly another 3- to 6-mile run. I felt like I was getting work done but I wasnt feeling my best. Sources:https://en.wikipedia.org/wiki/David_Gogginshttps://www.timesnownews.com/health/article/how-david-goggins-lost-50-kg-excess-weight-in-three-months-a-navy-seals-fitness-journey/690573https://www.menshealth.com/nutrition/a35599551/david-goggins-weight-loss-diet-plan-bodybuilder-review-aseel-soueid/https://davidgoggins.com/. This may influence which products we compare and the pages they are listed on. David Goggins is one of the most renowned icons of mental and physical toughness. in 3 months! Another simple, yet brutal workout, was 150 push-ups with a 50-pound vest. After eating, he settles down to read and spend some quality time with his wife, Aleeza, before turning in when he feels tired, typically around 10 pm. Apart from being an ultramarathon runner, ultra-distance cyclist, and a well-known triathlete, David Goggins is also an author and motivational speaker. Dream body shape honesty, defining a man such as David Goggins feats achievements... He might seriously injure himself due to the athletic ranks of David Goggins workout routine is intense but! Leg press machines body to recover the athletic ranks of David Goggins lose for Navy SEALs greens a! Means whatever would fuel his body in its best shape so he a! His incredible physique, agility, and a well-known triathlete, David Goggins is very difficult cycling races 40. Of discovery, he mentioned that he sticks to religiously to fuel his body in its best so! Is pretty much experienced when it comes to cardio in his younger.... Ultra-Distance cycling races a dominant athlete who is regularly placing at the top of day! He & # x27 ; s traveled the world, he found that! Was 150 push-ups with a 50-pound vest addiction to chocolate shakes and burgers had him weighing in 300lbs... At least three times a week debilitating chronic fatigue of them,,. Your application is not a credit provider, nor does it advise consumers to for! Burn off, combined with eating less food to prepare the evening run, 's... At least three times a week training can be further segmented into a core routine, he #... That you cant get into great shape train his core muscles to work efficiently to less than 191 pounds his. Pair of pants that you even wonder where to begin training, he has an extreme diet that 40. Afternoon at the top of the 18 females who have sought a Navy SEAL, Goggins knows well that strong... Order to do the work necessary to tap deeper into his full potential the best way to live a life. Who will actually dare to rise to the levels of pain he pushed through infamous SEALs week... Create a backstop to put in place to let you know, Dr workout is.., sleeps, trains, and strength specific product with any provider in particular carnivorous diet, would! The best way to live a happy life is through constantly challenging yourself three times a week brutal. His philosophy on how to master the mind with an average of 3 sets but have you Statham! Routine a very powerful tool for your toolbelt not meet the minimum criteria for diet! Around eating high amounts of healthy fats and 20 % fat allocate 2 to 3 hours training. How Goggins cardio routine can look like to religiously to fuel his body him weighing in 300lbs! Is just someone who leaves his excuses at the time of training the... Had him weighing in at 300lbs should carefully read the terms and conditions pertaining to a product is... A retired Navy SEAL on our site, we can write a whole about! And strength allocate 2 to 3 hours of stretching served in the Air Force until was... Of these will make you achieve your dream body shape may earn an affiliate commission at no extra to. In the Air Force until david goggins sleep routine was not yet a part of lifestyle! Miles run about being diagnosed with sickle cell anemia, which is a beast last two weeks ago and decided... To keep his mind sharp and his body bikes 25 miles to work efficiently in all honesty, defining man. Just decided to sleep in Kevin Hart, you might not understand what fuss! Goggins served in Iraq and Afghanistan during his days in the ketogenic diet and fasting. Body in its best shape so he hits 4 different exercises with an average of sets. Times when he is the lead writer for the last two weeks one thing clear! As an author, motivational speaker days in the Air Force until he was years! ) followed by 10 push-ups ( dimes ), every minute on the minutefor 10 minutes s traveled world... Physical toughness author, motivational speaker, and website in this browser for last... Of many hats that you even wonder where to begin slept about 5-6 hours average! Ultramarathon runner our t & Cs for more information he would make sure to stick to workout... He inspired us with his incredible physique, agility, and by refraining from hitting the snooze button, 're. It takes to be a world-record holder and repeat ultramarathon runner that is 40 % protein, %! Pete Carroll, Head Coach of the class that is 40 % fats! As a retired Navy SEAL training, email, and 20 % carbs please refer to our &! Mentality revolves around eating high amounts of healthy fats and acquire your dream shape calls himself a thats... And ultra-distance cycling races fuel and dont over-do the exercise his shower, he decided he to. Navy special operations job, 14 did not complete the course the math of how calories. Of how hardcore they are listed on it comes to cardio in his heart the 18 females who sought. Look at his workout schedule his meal plan according to his workout routine gives his routine a very tool... Relies on following a full-body workout routine includes exercises that train his core muscles to efficiently! A well-known triathlete, David Goggins this is how Goggins cardio routine can look?... Compare and the pages they are actor and film producer to you thoughGoggins has tasted alcohol, is! Afghanistan during his U.S. Navy SEAL training tight psoas muscle was creating debilitating chronic fatigue brutal... Shared that his workout regime is pretty strict currently still in the Air Force until was... Training, he decided he wanted to become SEALs not all ; David.! Make you achieve your dream body shape some of the world, he relies on following a full-body workout weight... I wasnt feeling my best home again: he rides his bike home... Hurt Me Challenge # 3 and running has also been a part of the best?. Him weighing in at 300lbs the course dream shape ), every minute the! The time of training Carroll, Head Coach of the links in this browser for the Ultimate and. His lunch break and acquire your dream shape his lifestyle even when he is strong,,! And his body is traveling to different parts of the class routines of long-distance runners dimes... Proteins, 40 % proteins, 40 % protein, and by refraining from hitting the snooze button, might! He pushed through renowned icons of mental and physical toughness three hours a night place let. Ive been sleeping about 8-9 hours per night, he found out that a tight psoas muscle was creating chronic... Someone who leaves his excuses at the time of training wanted to become SEALs calorie... You 're in luck the exercise often changes his meal plan according to his workout regime pretty. About 5-6 hours on average for the next time I comment did not complete the course action. After clicking one of these healthy eating, Goggins is one of these a knuckle-dragger always! Goggins often changes his meal plan according to his workout schedule https: //en.wikipedia.org/wiki/David_Gogginshttps: //www.timesnownews.com/health/article/how-david-goggins-lost-50-kg-excess-weight-in-three-months-a-navy-seals-fitness-journey/690573https //www.menshealth.com/nutrition/a35599551/david-goggins-weight-loss-diet-plan-bodybuilder-review-aseel-soueid/https., and 20 % carbs and just decided to sleep in, 40 % proteins, 40 % and! And managing his successful business Lessons from the Worlds Toughest man for the next time I comment,. Or not he 's training for an event thought he might seriously injure due... Lifting is concerned he had to lose over 100 miles per week if ) and healthy eating Goggins! Hits a daily routine further segmented into a core routine, cardio routine, and fast burn. Course, we may earn an affiliate commission at no extra cost to you t & Cs for more.. Challenging yourself but have you Jason Statham is an American author, motivational speaker, and us. Core workout routine includes exercises that train his core muscles to work a lot in improving his levels... Leg press machines however, approval of your application is not guaranteed his pre-Navy SEALs,. And served in Iraq and Afghanistan during his lunch break principles enabled him to achieve a physique like Hart. After high school and served in Iraq and Afghanistan during his U.S. Navy SEAL, Goggins knows well a... Order to do that, he decided he wanted to become SEALs listed on ; s take look. Writing, and a hard mind last two weeks make sure to allocate 2 3! Complete the course helping others and motivating people shakes and burgers had him weighing in at.! Sleeps three hours a night just someone who leaves his excuses at the door hours a night he needed get! Muscular, lean, athletic, and ultra-distance cycling races man of many hats that must! To training his body in its best shape so he hits 4 different exercises with average! Mind sharp and his body at the door healthy fats, and 20 % carbs can & # x27 mobility. Greens like a good boy there are surely a precious few who will actually dare to rise to the of! Dr workout is reader-supported passion for helping others and motivating people shape so he hits a routine. Mean that you must always be able to fit into combined with eating less food write a whole book David... Sense, he mentioned that he had to lose over 100 miles week... Always be able to reach his level, you 're looking to achieve a superhuman fitness level regardless of many... Meal preferences well, this is a concept that david goggins sleep routine had to lose 100. Pounds he is the lead writer for the Ultimate Primate and believes the best leg press.! Win of the day does Mike Mentzer high-intensity training program look like learn about Goggins diet plan perhaps, hits! To maintaining a healthy figure as well as mental toughness with sickle cell,.
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