01 Two Days Before · Thursday
Thu · 12:00 PM
Thu · 6:30 PM
Phase 01 Notes · Two Days Before
02 Day Before · Friday
Fri · 8:00 AM
Fri · 12:00 PM
Fri · 12:00 PM · T-24h
Fri · 4:00 PM · T-20h
Fri · 6:30 PM
Phase 02 Notes · Day Before
03 Meet Morning · Breakfast
Sat · 7:00 AM
Phase 03 Notes · Meet Morning Breakfast
04 Hotel Pre-Check
7:55 AM
8:10 AM
Phase 04 Notes · Hotel Pre-Check
05 Arrive & Setup · T-180
9:00 AM · 7 min work · 1 min transition
9:08 AM · 5 min work · 1 min transition
9:14 AM · 5 min work · 1 min transition
9:20 AM · 5 min work · 1 min transition
9:26 AM · 3 min work · 1 min transition
Phase 05 Notes · Arrive & Setup
06 Activations · T-150
9:30 AM · 3 min work · 1 min transition
9:34 AM · 5 min work · 1 min transition
9:40 AM · 6 min work · 1 min transition
Phase 06 Notes · Activations
07 Active Stretches
9:47 AM · 6 min work · 2 min transition
9:55 AM · 5 min work · 1 min transition
Phase 07 Notes · Active Stretches
08 Calm Hurdles
10:01 AM · 6 min work · 2 min transition
10:09 AM · 6 min work · 2 min transition
Phase 08 Notes · Calm Hurdles
09 Mid-Session Bathroom
10:17 AM · 4 min work · 2 min transition
Phase 09 Notes · Mid-Session Bathroom
10 Red Hydration
10:23 AM · 3 min work · 1 min transition
Phase 10 Notes · Red Hydration
11 Electric Hurdles
10:27 AM · 5 min work · 1 min transition
10:33 AM · 15 min work · 2 min transition
Phase 11 Notes · Electric Hurdles
12 Carb Load 2
10:50 AM · 5 min work · 1 min transition
📐 JASIR 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
10:56 AM · 33 min work · 2 min transition
Phase 13 Notes · BCD Block Starts
14 Pre-Staging Bathroom
11:31 AM · 4 min work · 1 min transition
Phase 14 Notes · Pre-Staging Bathroom
15 Final Staging
11:36 AM · 3 min work · 1 min transition
11:40 AM · 5 min work · 0 min transition
Phase 15 Notes · Final Staging
16 Mental Lock-In
11:45 AM · 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 🧘♂️🧘♂️