I Asked AI to Create a Golf Version of the 75 Hard Challenge

I asked Grok, X’s AI bot, to create a golf version of the 75 Hard Challenge to improve my game over the course of nearly three months.

For those who do not know, 75 Hard is a workout and lifestyle regimen that spans 75 days. It includes two daily workouts, one of which is outdoors, one gallon of water per day, ten pages of a self-improvement book, and a set diet with no cheat meals or alcohol.

If you fail at any point, you have to start over. It is tremendously effective for those who need a mental or physical reset. Truly, it is more mental than physical.

I asked Grok to create a 75 Hard routine that would help me refine my golf game, here’s what it came up with:

1. Two 45-Minute Workouts (One Golf-Specific, One General Fitness) 

• Golf-Specific Workout (45 minutes): Focus on golf skills or golf-related fitness. Examples: 

• Practice session at the driving range (e.g., 100 balls with deliberate focus on swing mechanics). 
• Putting drills (e.g., 50 putts from varying distances, focusing on speed and alignment). 
• Short game practice (e.g., chipping or bunker work with specific targets). 

• Golf mobility exercises (e.g., rotational stretches, core stability for swing power).

• General Fitness Workout (45 minutes): Improve overall fitness to support your game. Examples: 

• Strength training (e.g., squats, deadlifts, or kettlebell swings for power). 
• Cardio (e.g., running, cycling, or rowing to build endurance for 18 holes). 

• Yoga or Pilates (for flexibility and balance).
• One workout must be outdoors, weather permitting, to simulate course conditions.

1. Follow a Diet with No Cheat Meals or Alcohol 

• Choose a structured diet that supports athletic performance and recovery (e.g., high protein, balanced carbs, healthy fats). 
• No cheat meals, junk food, or alcohol for the entire 75 days. 
• Hydrate with at least 1 gallon (128 oz) of water daily to stay sharp on the course.

1. Play or Simulate 9 Holes of Golf (Minimum) 

• Play at least 9 holes on a course, or use a golf simulator for a full 9-hole round. 
• Focus on strategy and course management (e.g., club selection, shot shaping). 
• Track your score and one key stat (e.g., fairways hit, greens in regulation, or putts per hole) to monitor progress. 
• If time or access is limited, you can substitute with 90 minutes of intensive practice (e.g., range work + short game drills) simulating course scenarios.

1. Read 10 Pages of a Golf-Related Book 

• Read at least 10 pages daily from a book about golf technique, mental game, or history. Examples: 

• Golf is Not a Game of Perfect by Bob Rotella (mental game). 
• Ben Hogan’s Five Lessons by Ben Hogan (swing fundamentals). 

• The Big Miss by Hank Haney (coaching insights).
• No audiobooks or videos—physical books or e-readers only to build focus.

1. Take a Progress Picture 

• Take a daily photo of yourself (e.g., in golf attire or at the range) to track physical changes and commitment. 
• Optionally, record a short video of your swing weekly to analyze improvements.

1. Practice 10 Minutes of Visualization or Meditation 

• Spend 10 minutes daily visualizing successful shots, putts, or rounds. 
• Alternatively, meditate to improve focus and reduce on-course anxiety. Example: Picture yourself calmly sinking a 10-foot putt under pressure.

• Start Small, Stay Consistent: The tasks are designed to build discipline, so don’t skip even if you’re tired. 
• Adapt to Your Skill Level: Beginners can focus on basic drills (e.g., grip and posture), while advanced players can work on fine-tuning (e.g., spin control or fade/draw shots). 
• Track Progress: Keep a journal of your scores, stats, and how you feel to see improvement over time. 
• Why 75 Days? Like the original 75 Hard, this duration pushes mental toughness and creates lasting habits.

• 5:00 AM: 45-minute general fitness workout (e.g., strength training with squats, deadlifts, or cardio like running; indoors or outdoors depending on weather). 
• 5:45 AM: Drink water, eat a high-protein breakfast (e.g., eggs, Greek yogurt, or a smoothie). 
• 6:00 AM: Play 9 holes at a local course or golf simulator, focusing on course management and tracking one stat (e.g., fairways hit or putts per hole). 
• 8:30 AM: 45-minute golf-specific workout (e.g., range session hitting 100 balls with focus on iron accuracy or putting drills for speed control). 
• 7:00 PM: Read 10 pages of a golf-related book (e.g., Golf is Not a Game of Perfect by Bob Rotella). 
• 7:30 PM: 10-minute visualization (e.g., picture hitting a precise approach shot to a tight pin). 
• 8:00 PM: Take progress picture, drink more water, plan tomorrow.

Would you like to see me try this and record my daily results?

Cover Image via CNN