Tommy V


CrossFit Hero “Tommy V”


For time
21-15-9 Thrusters 115/75 lbs
12-9-6 Rope Climbs 15 feet

Good time to beat for
Beginner athlete: 20min 31sec
Average athlete: 17min 6sec
Advanced athlete: 13min 41sec
Elite athlete: 10min 15sec
Regional athlete: 8min 53sec

Good time cap: 23min

What is Tommy V?

Tommy V is a hero workout named after Senior Chief Petty Officer Thomas J. Valentine who died in a training accident in Arizona, on Feb. 13. This hero WOD also made an appearance on the CrossFit Games Regionals 2015.

What is a good time to beat for Tommy V?

According to the WOD Time Calculator, the good time to beat for an advanced athlete is 13:41, this time should get you to the top 20%.



How to get a good time in Tommy V?

If you look at the Tommy V, you will see a total of 45 thrusters with 115/75 lbs and 27 rope climbs. Yeah, 27 rope climbs, that’s a lot! As you can see the WOD is won or lost on the rope climbs and it is important to think about all those rope climbs since first round. Also, make sure to avoid injuring yourself during rope climbs!

Thrusters

There is no need to blaze through the thrusters as quickly as you can because saving extra 10 seconds is not worth the higher heart rate.

Anyway, I still think that you should do all thrusters unbroken, just don’t rush, take your time. The only hard set is set of 21 thrusters, but it shouldn’t be a problem because the workout starts with that set.

Split the thrusters only if you are lighter weight and you know that you will blaze through the rope climbs. In this case, going for 8+7+6, 8+7 and 5+4 thrusters should be faster than going unbroken.

By the way, don’t to thrusters unbroken if you know they will be problem for you, do them unbroken only if you are confident about your thrusters.


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Rope Climbs

This is the most critical part of the workout as most of the athletes will get stuck there. Rope climbs will take about 70-80% of the total workout time.

It is important to start very slowly and take about the same rest between the reps as you want to avoid the situation where you will burn out and have to take much longer rest between each rope climb.

Also, don’t forget about proper technique and use your legs a lot to save forearm muscles and hands as much as you can.

Start slowly, finish quickly

If you have followed the strategy and you are in the last round, then it’s time to push the pace. Blaze through the 9 thrusters and 6 rope climbs. There is no need to save energy anymore. Last 6 rope climbs are going to be very hard but think about the finish line and get through them as quickly as possible.

How to scale Tommy V?

Rope climbs are hard

Less Rope Climbs Tommy V
21-15-9 Thrusters 115/75 lbs
7-5-3 Rope Climbs 12 feet

Can’t do rope climbs

Strict Pull Up Tommy V
21-15-9 Thrusters 115/75 lbs
24-18-12 Strict (C2B) Pull Ups

Everything is a problem

Beginner Tommy V
21-15-9 Thrusters 75/55 lbs
12-9-6 Ring Rows
60-40-20 sec Hang



Bulger


Hero WOD “Bulger”

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound (60 kg) Front squat, 7 reps
7 Handstand push-ups

“Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.” – crossfit.com

What is good time for hero WOD Bulger?

Accroding to our app good time to beat in Bulger is 21 minutes and 21 seconds and I must say it is very hard to beat. I personally had time of 19 minutes and 8 seconds and I thought I will die.

When you are doing Bulger try to forget about all 10 rounds and focus on each round separately. Going for about 2:00 rounds since beginning is much smarter choice than doing first round in 1:15 and than having each round slower and slower.

From my experience it is good to find the running pace that will allow you to do all chest to bars, front squats and handstand push ups unbroken.

Running faster may help you shave off some seconds but getting stuck on all other movements will make your time much slower.

Also kipping efficiently on chest to bars and handstand push ups will help you save a lot of energy.

And one last tip, during Hero WOD Bulger always remember that each movement is only 7 reps, so if you can do 4 reps then you can always do extra 3, you will just need to enter the dark zone for a moment.