Overview of the Tom Workout
The Tom workout is a CrossFit workout named after Tom Bergeron, a former host of America’s Funniest Home Videos. It was first introduced in 2010 and has since been used in various CrossFit competitions, including the CrossFit Games. The workout involves a combination of weightlifting and gymnastics movements, making it a challenging and intense workout. The Tom workout is a benchmark workout, which means it is used to measure an athlete’s progress over time.
Tom Workout: Workout Description
- 25 muscle-ups
- 50 double-unders
- 15 squat cleans (135/95 lb)
- 50 double-unders
- 25 muscle-ups
The workout is timed, and the goal is to complete all the movements as quickly as possible. The recommended weight for the squat cleans is 135 pounds for men and 95 pounds for women.
Tom Workout Variations and Scaling Options
- Muscle-ups: Substitute with pull-ups and dips or jumping pull-ups and dips.
- Double-unders: Substitute with single-unders or lateral hops.
- Squat cleans: Reduce the weight or substitute with power cleans.
It’s important to choose a scaling option that challenges you but is still doable. Talk to your coach or trainer to determine the best scaling option for you.
Tips and Strategies for the Tom Workout
- Pace yourself: The workout is long and intense, so it’s important to pace yourself and not go all out in the beginning.
- Break up the muscle-ups: The muscle-ups are the most challenging part of the workout, so it’s important to break them up into manageable sets.
- Focus on technique: The squat cleans require good technique to avoid injury, so focus on keeping your back straight and your elbows up.
- Use your legs: The squat cleans are a full-body movement, so use your legs to generate power and lift the weight.
- Practice double-unders: Double-unders can be challenging, so practice them before attempting the workout.
Athlete Performance in the Tom Workout
- Beginner: 30-40 minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
Conclusion
The Tom workout is a challenging and intense CrossFit workout that requires a high level of skill and strength. It’s important to choose a scaling option that challenges you but is still doable, and to focus on technique to avoid injury. With practice and dedication, you can improve your performance and complete the workout in a faster time.