Whitten Strategy Guide
Master the Whitten HERO WOD with detailed pacing strategies, movement tips, and scaling options.
Strategy Overview
Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.
Pacing Strategy
Start at 80% effort and maintain throughout
Keep transitions short - under 15 seconds
Run should be comfortable pace, not sprinting
Break movements by round 3 to maintain quality
Movement-Specific Tips
KB Swings: Unbroken rounds 1-2, then sets of 11+11
Box Jumps: Step down to preserve legs, unbroken if possible
Run: Consistent 7-8/10 effort, use to recover
Burpees: Sets of 7-8, step back/up to save energy
Wall Balls: Sets of 11+11, focus on catching rhythm
Scaling Options
Remember: Scaling is Smart
The goal is to maintain the intended stimulus of the workout. Scale appropriately to challenge yourself while maintaining good form and the workout's character.
Reduce rounds to 3-4
Lighter KB (1.5/1 pood)
Lower box (20/16")
Lighter wall ball (14/10 lb)
Reduce reps to 15-18 per movement
200m runs instead of 400m
Additional Success Tips
This workout is about rhythm and consistency
Use the run as active recovery
Don't go out too hot in round 1
Chalk hands before KB swings and wall balls
Focus on breathing rhythm throughout
Ready to Take on Whitten?
Use these strategies to honor Navy Lieutenant Andrew Richard Whitten with your best effort.