Train with intent
Honoring Navy Lieutenant Andrew Richard Whitten
A high-volume bodyweight and kettlebell workout that tests muscular endurance.
Choose your starting point
The prescription
Read the standard before deciding how you will approach the effort.
Time cap
40 minutes
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Men · Rx
2 pood KB, 24" box, 20lb wall ball
Women · Rx
1.5 pood KB, 20" box, 14lb wall ball
Scaling assistant · beta
Use a transparent starting point for common substitutions in Whitten. The goal is to preserve the time domain, movement pattern where practical, and training intent—not to claim that every movement is identical.
Start with movement quality.
If pain, injury, unfamiliar equipment, or loss of control is part of the decision, pause and get a qualified coach or clinician’s guidance rather than relying on this tool.
How this beta works
Cardio substitution
Distance on a bike or rower changes with model, resistance, terrain, and athlete skill. Enter your normal run pace; this tool protects the expected time interval instead.
Choose available equipment
Suggested starting prescription
Row for 2:00
Cyclical aerobic work with posterior-chain contribution.
Changes impact and running mechanics; maintains a comparable work interval.
This beta is an educational starting point, not medical or individual coaching advice. Record the modification used with your result. Scaling principles are informed by CrossFit: Substitutions and hitting the stimulus.
The story
Navy Lieutenant Andrew Richard Whitten was killed in Iraq in 2007 while serving as a Navy SEAL.
Execution notes
Simple reminders that can help you stay composed when the work starts to accumulate.
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