Tia-Clair Toomey Diet Plan and Workout Routine

Tia-Clair Toomey Workout Routine and Diet Plan!

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Tia-Clair Toomey-Orr, an Australian weightlifter and CrossFit Games athlete is renowned for her remarkable achievements and dominance in the fitness world. With her unparalleled dedication and exceptional talent, Toomey has solidified her position as one of the most successful athletes in the sport’s history.

Born on July 22, 1993, in Nambour, Queensland, Australia, Tia-Clair Toomey was raised in Dunethin Rock along the Maroochy River on the Sunshine Coast. 

Growing up in a family of three girls, she developed a strong work ethic and a passion for athleticism. Her parents worked on a cane farm, providing a humble backdrop for her journey to greatness.

Toomey’s athletic pursuits began during her school years when she participated in various sports, particularly excelling in running. In Gladstone, where she moved after completing her primary education, she discovered CrossFit. 

Tia-Clair Toomey Diet Plan and Workout Routine
via tia-clair toomey instagram

Introduced to the sport by her future husband, Shane Orr, who used it to enhance his training for Gladstone Rugby Union, Toomey soon became enamored with CrossFit’s intense and dynamic nature.

Eager to push her boundaries, Toomey joined a CrossFit gym, immersing herself in the sport and rapidly making her mark. 

In 2013, less than a month after her first encounter with CrossFit, she competed in the CrossFit Open, showcasing her natural talent and determination. 

With each passing year, Toomey’s skills and performance improved, leading her to qualify for the CrossFit Games in 2015.

Toomey’s debut at the CrossFit Games in 2015 earned her the runner-up position, narrowly missing out on the top spot. However, her outstanding performance was noticed and she was honored as the Rookie of the Year. 

The following year, she once again found herself in a tight competition with fellow athlete Katrín Davíðsdóttir, finishing as the runner-up.

In 2017, Toomey fought against fellow Australian Kara Webb in a fiercely contested battle. Webb’s unfortunate penalty for a judging error worked in Toomey’s favor, allowing her to secure her first CrossFit Games victory. This triumph marked a significant milestone in her career and set the stage for her subsequent dominance.

Toomey’s pursuit of excellence continued, and in 2018, she claimed a convincing victory at the CrossFit Games, securing a substantial lead over her closest competitor. 

tia clair toomey and shane orr
via tia-clair toomey instagram

She surpassed all expectations the following year by winning her third consecutive title with a remarkable point differential. This made her the first woman in history to achieve three CrossFit Games victories.

Undeterred by the challenges presented by the global pandemic, Toomey demonstrated unparalleled strength and determination in 2020. 

She delivered an awe-inspiring performance at the Games, winning nine out of 12 events in the final stage and solidifying her position as the most dominant female CrossFit athlete.

Toomey’s relentless pursuit of greatness continued in 2021 when she secured her fifth CrossFit Games title. 

With her unparalleled display of skill, she triumphed in nine out of 15 events, setting a new record for event wins and equalling the record for total Games titles.

In 2022, Toomey’s exceptional talent and unwavering dedication propelled her to an unprecedented sixth CrossFit Games victory. 

With an impressive performance in two out of 13 events, she solidified her status as the sole individual to achieve such an extraordinary feat. 

Her triumphs have earned her acclaim within the CrossFit community and elevated her as an iconic figure in the world of fitness.

tia clair toomey weightlifting
via tia-clair toomey instagram

Despite her decision not to compete in the 2023 CrossFit Games due to pregnancy, Toomey’s indomitable spirit remains intact. 

Even while carrying new life, she participated in the Open, demonstrating her commitment to fitness and inspiring others with her dedication.

Tia-Clair Toomey’s journey from a small town in Australia to becoming a record-breaking athlete is a testament to her unyielding determination, relentless pursuit of excellence, and unwavering passion for fitness. 

Her extraordinary achievements have not only left an indelible mark in the annals of CrossFit history but also serve as an inspiration to aspiring athletes worldwide.

Tia-Clair Toomey Diet and Nutrition Plan

Tia-Clair Toomey follows a carefully planned diet and nutrition regimen to support her demanding training and maintain optimal performance. 

On an average workout day, her daily macronutrient intake consists of the following:

tia clair toomey nutrition
via tia-clair toomey instagram
  • Protein: 140 to 150 grams
  • Carbohydrates: 230 to 250 grams
  • Fat: 65 to 70 grams
  • Total Calories: 2,200 to 2,500

Toomey emphasizes the importance of consuming adequate carbohydrates during her training sessions. 

By prioritizing carb intake during these times, she ensures she has sufficient energy to fuel her workouts and perform at her best. 

This approach helps her maximize her training potential and effectively utilize the energy when needed. Toomey also strategically manages her fat intake by consuming fats a few hours before or after her training sessions. 

This practice allows the carbohydrates to be absorbed more rapidly, providing quick energy before the workout and replenishing her glycogen stores post-workout.

Additionally, limiting fat intake pre and post-workout prevents any discomfort associated with a heavy feeling in the stomach, which can hinder performance.

It’s worth noting that the specific sources of protein, carbohydrates, and fats in Toomey’s diet may vary based on her personal preferences and dietary choices. 

However, she ensures that her macronutrient targets meet the prescribed ranges. In addition to her macronutrient intake, Toomey incorporates CBD supplementation into her routine. 

While the exact details and reasons for her CBD usage are not provided in the information provided, it suggests that she includes it as part of her pre-workout routine.

Overall, Tia-Clair Toomey’s diet provides her body with the necessary nutrients to support her intense training sessions, optimize performance, and aid recovery. 

By carefully managing her macronutrient intake, emphasizing carbohydrates around training, and considering the timing of fat consumption, she maintains a well-rounded nutrition plan tailored to her athletic needs.

Tia-Clair Toomey Workout Routine

tia clair toomey workouts
via tia-clair toomey instagram

Tia-Clair Toomey-Orr’s workout routine includes exercises and movements to prepare for the competition and her bobsled training. 

While the specific details of sets, reps, and weights are not provided, the following is an overview of the exercises she incorporates into her morning training session:


  • Straight-arm pulldowns
  • Resistance band work to open up the shoulders
  • Shoulder mobility movements on gymnastic rings
  • Plyometric work on a plyo box, such as single-leg box jumps
  • Rowing machine for cardiovascular warm-up

Morning Training Routine:

Clean and Jerks

Toomey-Orr performs sets of Clean & Jerks with 225 pounds. She uses a lifting belt, wrist wraps, and chalk for support.

Dumbbell Lunges

A unilateral exercise that targets the lower body, particularly the quads, hamstrings, and glutes.


This exercise involves hanging from a bar and raising the feet to touch the bar, engaging the core muscles.

Assault Bike

Toomey-Orr incorporates the Assault Bike, a stationary bike with a fan resistance system, for cardiovascular conditioning.

Overhead Press

A movement that focuses on strengthening the shoulder and upper body, typically performed with a barbell or dumbbell.

Hang Cleans

A variation of the Clean exercise where the barbell is lifted from a “hang” position, targeting multiple muscle groups and improving explosive power.

Handstand Walks

Toomey-Orr practices handstand walks requiring balance, coordination, and upper body strength.


A compound exercise that targets the posterior chain, including the lower back, glutes, and hamstrings.

Single-Arm Dumbbell Clean and Jerks

Similar to the Clean & Jerks mentioned earlier, but performed with a single dumbbell, challenging stability, and coordination. The workouts for the CrossFit competition are not disclosed in the given information. 

it is mentioned that Toomey-Orr will compete against top CrossFit athletes such as Katrin Davíðsdóttir, Kari Pearce, Laura Horvath, and Annie Thorisdottir.

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