Hard Difficulty
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Whitten HERO WOD
Honoring Navy Lieutenant Andrew Richard Whitten
A high-volume bodyweight and kettlebell workout that tests muscular endurance.
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
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