Hard Difficulty
1,200 monthly searches
Whitten HERO WOD
Honoring Navy Lieutenant Andrew Richard Whitten
A high-volume bodyweight and kettlebell workout that tests muscular endurance.
Choose Your Skill Level
The Workout
- 22 Kettlebell Swings (2/1.5 pood)
- 22 Box Jumps (24/20 in)
- 400m Run
- 22 Burpees
- 22 Wall Balls (20/14 lb)
- Repeat for 5 rounds
Time Cap
40 minutes
Rx Standards
Men (Rx)
2 pood KB, 24" box, 20lb wall ball
Women (Rx)
1.5 pood KB, 20" box, 14lb wall ball
Equipment Needed
Kettlebell
Box
Wall ball
Running route
Recommended Gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Strategy Overview
Maintain consistent pacing across all 5 rounds while managing fatigue accumulation.
Honoring a Hero
Navy Lieutenant Andrew Richard Whitten was killed in Iraq in 2007 while serving as a Navy SEAL.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
This workout is about rhythm and consistency
2
Use the run as active recovery
3
Don't go out too hot in round 1
4
Chalk hands before KB swings and wall balls
5
Focus on breathing rhythm throughout