06 Activations · T-150
10:00 AM · 3 min work · 1 min transition
10:04 AM · 5 min work · 1 min transition
10:10 AM · 6 min work · 1 min transition
Phase 06 Notes · Activations
07 Active Stretches
10:17 AM · 6 min work · 2 min transition
10:25 AM · 5 min work · 1 min transition
Phase 07 Notes · Active Stretches
08 Calm Hurdles
10:31 AM · 6 min work · 2 min transition
10:39 AM · 6 min work · 2 min transition
Phase 08 Notes · Calm Hurdles
09 Mid-Session Bathroom
10:47 AM · 4 min work · 2 min transition
Phase 09 Notes · Mid-Session Bathroom
10 Red Hydration
10:53 AM · 3 min work · 1 min transition
Phase 10 Notes · Red Hydration
11 Electric Hurdles
10:57 AM · 5 min work · 1 min transition
11:03 AM · 15 min work · 2 min transition
Phase 11 Notes · Electric Hurdles
12 Carb Load 2
11:20 AM · 5 min work · 1 min transition
📐 ANISA Tape Markings
| Hurdle | Distance | Mark |
|---|---|---|
| H1 | 42.5 ft | "W" red |
| H2 | 66.5 / 67.5 / 68.5 ft | A / B / C red |
| H3 | 90.5 / 92.5 / 94.5 ft | A / B / C red |
Phase 12 Notes · Carb Load 2
13 BCD Block Starts
11:26 AM · 33 min work · 2 min transition
Phase 13 Notes · BCD Block Starts
14 Pre-Staging Bathroom
12:01 PM · 4 min work · 1 min transition
Phase 14 Notes · Pre-Staging Bathroom
15 Final Staging
12:06 PM · 3 min work · 1 min transition
12:10 PM · 5 min work · 0 min transition
Phase 15 Notes · Final Staging
16 Mental Lock-In
12:15 PM · 7 min work · 0 min transition
Phase 16 Notes · Mental Lock-In
⚡ Cheat Sheet
Race Mindset
Aggression With Grace 😡😇
Look For The Fear 👻👻
Turn Fear Into Excitement 👀👀
Show My Fangs 🧛🏽♀️😁
Don't Be Tense 🧘🏾♀️💆🏾♀️
Cues
Constant Aggression 😡😡
Attack 🔪🔪
Faster. Faster. Faster 💨💨
Thigh to Chest 🦵🦵
Left Left 👟👟
Block Start Cues
A (3ft) — Open. Forward. Down.
B (2ft) — Pump Hands. Elbows in. UpDOWN.
C (1ft) — Thigh to chest over first hurdle. Stay Forward.
Meet Management
1️⃣ Stay really calm 🙂🙂
2️⃣ Make sure I'm breathing 🧘♀️🧘♀️
3️⃣ Make sure reps are spaced ⏰⏰
4️⃣ Warmup really good and breathe for a while before the gun 🧘♂️🧘♂️