Train with intent
Wittman HERO WOD
Honoring U.S. Army Sgt. Jeremiah Wittman
A well-balanced 7-round workout combining kettlebell swings, power cleans, and box jumps.
Choose your starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 15 Kettlebell Swings (53/35 lb)
- 15 Power Cleans (95/65 lb)
- 15 Box Jumps (24/20 in)
- Repeat for 7 rounds
Time cap
30 minutes
Workout character
Hard effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
53 lb kettlebell, 95 lb barbell, 24" box
Women · Rx
35 lb kettlebell, 65 lb barbell, 20" box
The story
Honoring a Hero.
In honor of U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, who was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Afghanistan. Survived by daughters Miah and Ariauna, wife Karyn, siblings, and parents.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
Well-balanced movements allow for consistent pacing
Chalk before kettlebell swings
Keep elbows high on power clean catch
Step down from box to preserve Achilles