Tama workout

Tama Crossfit Workout

Overview of Tama Workout

Tama is a CrossFit Hero WOD (Workout of the Day) named after Sergeant Ryan Lane, who was killed in action in Afghanistan in 2009. The workout was created in his honor and is often performed on Memorial Day. Tama was first introduced at the 2015 CrossFit Games and has since become a staple in the CrossFit community. The workout is a long and grueling test of endurance and strength, consisting of a 3-mile run, 50 back squats, 50 deadlifts, and a 3-mile run.

Tama Workout: Workout Description

The Tama workout consists of the following movements, weights, and repetitions:

  • 3-mile run
  • 50 back squats (225/155 lbs)
  • 50 deadlifts (315/205 lbs)
  • 3-mile run

The workout is performed for time, with the clock starting at the beginning of the first 3-mile run and stopping at the end of the second 3-mile run. The weights prescribed are quite heavy, so it is recommended that athletes scale the weight down if necessary.

Tama Workout: Variations and Scaling Options

Not everyone who attempts the Tama workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the weight of the back squats and deadlifts
  • Reduce the number of repetitions for the back squats and deadlifts
  • Shorten the distance of the runs

It is important to choose a scaling option that still provides a challenge but is also safe and manageable.

Tips and Strategies for Tama Workout

The Tama workout is a long and grueling test of endurance and strength. Here are some tips for completing the workout efficiently and safely:

  • Pace yourself during the first 3-mile run to conserve energy for the back squats and deadlifts.
  • Break up the back squats and deadlifts into manageable sets, taking short breaks in between.
  • Focus on maintaining good form during the back squats and deadlifts to avoid injury.
  • Use a weight that is challenging but still allows you to maintain good form.
  • Stay hydrated throughout the workout.
  • Wear comfortable running shoes.

Athlete Performance for Tama Workout

The Tama workout is a very challenging workout that requires a high level of endurance and strength. Here are some average times for different levels of athletes:

  • Beginner: 60-75 minutes
  • Intermediate: 45-60 minutes
  • Advanced: 35-45 minutes

Conclusion

The Tama workout is a challenging and rewarding workout that honors the sacrifice of Sergeant Ryan Lane. It requires a high level of endurance and strength, but with proper scaling and pacing, it is achievable for athletes of all levels. Give it a try and see how you stack up against the clock!