Whitten - Intermediate Guide
Master the Whitten HERO WOD with intermediate specific strategies, pacing tips, and scaling options.
Intermediate Strategy Overview
Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.
Choose Your Skill Level
Intermediate 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
Intermediate Movement 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
Intermediate 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
Intermediate 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 as a Intermediate Athlete?
Use these intermediate strategies to honor Navy Lieutenant Andrew Richard Whitten with your best effort.