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75 Hard Phase 1 – General Overview

75 Hard Phase 1 – General Overview

You’ve heard of 75 Hard, you’ve decided to take the challenge, and now you’re ready to dive into Phase 1. This phase is not just a walk in the park; it’s an intensive, 30-day mental and physical transformation journey.

Similar to what you do for 75 Hard but this time it also includes additional task that Andy calls the critical tasks or tasks from your power list.

You’re on the path to becoming the best version of yourself, and this guide is here to help you navigate.

Having Finished 75 Hard back in October, I didn’t want to just stop there. I gained so much from it that I knew I must do the other phases. As of writing this, I started phase 1 on November 24th, 2023, the day after Thanksgiving!

For a quick reminder below is the list of things you do for 75 Hard and I’ll also include the additional task for 75 hard phase 1

  1. 2 Workouts
    • Minimum of 45 minutes and one must be outside
  2. Take a Progress Picture
  3. 10 Pages of reading
  4. Drink a gallon of water
  5. Follow a diet
  6. no cheat meals or alcohol

Here are the extra tasks that you include for phase 1

  1. 5 Minute Cold Shower
  2. 3 Additional power list critical tasks. Below are what I used
    • Go one more for my workouts
    • Only 30 minutes of social media use daily
    • 1 piece of content
  3. 10 Minutes of Dedicated Visualization

Mindset difference between 75 Hard and 75 Hard Phase 1?

In my opinion the mindset doesn’t change too much as you need to continue with building your mental toughness. This is on the shorter side (30 days) compared to 75 hard which was 75 days.

Read 10 Pages of a Non-Fiction, Self-Development Focused Book

This one is easy for me as I always read daily. Started with Discipline of Destiny by Ryan Holiday for this tasks.

Complete Two 45 Minute Workouts. One Must Be Outdoors

During my initial 75 Hard, I followed the hybrid athlete type workouts that incorporated running and lifting. I’ve since adapted that to my daily routine and will be doing the same. My finishing challenge was a half marathon for 75 hard and for this one I will be tackling 4x4x48 in the last two days of phase 1.

5 Minute Cold Showers

This was a tough one as it’s starting to get colder but I know this will be beneficial in the long run for myself. Today was the first day and I used a timer to make sure I get the full 5 minutes. After the initial shock I was able to get in the zone but was cold overall

3 Additional Power List Tasks

As I mentioned in the overview I will be adapting a go one more philosophy for my workouts. Meaning, I will add an extra rep, extra set, extra minute in my workouts. I will continue to push myself because I know in the long run all those additional workouts will contribute to what I am going after.

My other power list tasks is to limit my social media to only 30 minutes. After 75 hard, I noticed I was doom scrolling a lot and anytime I had to wait for something I would open up my phone and get on social media. I wanted to minimize that as there were times that I would jump on and waste time instead of working on important task for my business.

The last one I added to my list is creating one piece of content daily. It can be either a blog post (like this one!), instagram post, etc. Basically just create content.

10 Minutes of Visualization

This was another one that I’m already doing personally. After every gym session I go to the sauna and spend at least 10 to 15 minutes stretching and also visualizing. I like to visualize how I’d like my ideal day to be. Then I work my way and visualize the week, month, year and 10 20 years etc.

Follow a Diet (No Alcohol or Cheat Meals)

I’m keeping it simple with my diet and no alcohol. Nothing too crazy but I will be tracking what I eat via lose it app. No fast food and snacks.

Take a Progress Picture

I do this in the morning right after getting home from the gym. This is also a 75 hard original task. Some people like it others don’t but it’s crucial as you’ll see progress

After taking a little over a month off after completing 75 hard I’m very excited to jump into phase 1. I found myself veering off during that month and losing discipline in some areas. I know this will help me refocus my energy and not just in my workouts but also my business and overall life. I know this won’t be easy but it will be worth it.

Frequently Asked Questions

What is 75 Hard Phase 1?

75 Hard Phase 1 is an extension of the original 75 Hard challenge. It incorporates the same core elements, such as daily workouts, following a diet, drinking enough water, reading, and taking progress photos. Additionally, Phase 1 introduces power list tasks to further challenge and develop your mental toughness.

How is Phase 1 different from the original 75 Hard?

Phase 1 differs from the original 75 Hard in two main aspects. Firstly, it includes power list tasks, which are specific actions you must complete each day to push yourself further. Secondly, Phase 1 is completed within a shorter timeframe of 30 days, allowing for a more intense and focused experience.

What are power list tasks?

Power list tasks are additional activities that you must complete each day during Phase 1. These tasks are designed to challenge you mentally and help you develop discipline and resilience. Examples of power list tasks include cold showers, practicing gratitude, journaling, or learning a new skill.

How many power list tasks should be completed each day?

During Phase 1, you are required to complete a minimum of three power list tasks each day. However, you can choose to do more if you wish to further push yourself and maximize your personal growth.

Can I choose my own power list tasks?

Yes, you have the flexibility to choose your own power list tasks based on your personal goals and areas of improvement. The key is to select tasks that challenge you and align with your desired outcomes.

What happens if I miss a day of Phase 1?

If you miss a day of Phase 1, you will need to restart the 30-day cycle from the beginning. Consistency is crucial in completing the challenge successfully, so it’s important to stay committed and dedicated throughout the entire duration.

Can I continue Phase 1 after the initial 30 days?

While Phase 1 is designed to be completed within 30 days, you have the option to continue it if you feel the need for further growth and development. However, it’s recommended to consult with a fitness professional or coach to ensure you are progressing safely and effectively.


75 Hard Phase 1 offers an intensified version of the original challenge, incorporating power list tasks to enhance your mental toughness and discipline. By committing to this phase, you will experience accelerated personal growth and transformation. Start your 75 Hard journey today and unlock your full potential!

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