Whitten workout

Whitten Crossfit Workout

Overview of the Whitten Workout

The Whitten workout is named after Army Captain Dan Whitten, who died in Afghanistan in 2010. It was first posted on the CrossFit main website in 2011 as a tribute to him. The workout has also been used in CrossFit competitions, including the CrossFit Games.

The Whitten workout is a grueling workout that involves five rounds of 22 reps of various exercises. It is a long and intense workout that requires a high level of fitness to complete. The workout is designed to test an athlete’s endurance, strength, and mental toughness.

Whitten Workout: Workout Description

  • 22 kettlebell swings (2 pood/1.5 pood)
  • 22 box jumps (24″/20″)
  • 400-meter run
  • 22 burpees
  • 22 wall ball shots (20/14)

The workout is done for time, meaning the goal is to complete all five rounds as quickly as possible. The recommended weights for the kettlebell swings and wall ball shots are 2 pood/1.5 pood and 20/14 pounds, respectively.

Whitten Workout Variations and Scaling Options

The Whitten workout is a very challenging workout and may not be suitable for everyone. Here are some scaling options for those who need them:

  • Reduce the number of rounds from five to three or four.
  • Reduce the weight of the kettlebell and wall ball.
  • Reduce the height of the box jump.
  • Replace the run with a row or bike.

Tips and Strategies for the Whitten Workout

The Whitten workout is a long and intense workout that requires a lot of mental toughness. Here are some tips for completing the workout efficiently and safely:

  • Pace yourself. The workout is long, so it’s important to find a sustainable pace from the beginning.
  • Break up the exercises into manageable sets. For example, break up the kettlebell swings and wall ball shots into sets of 11 reps.
  • Use a consistent breathing pattern throughout the workout.
  • Focus on good form and technique to avoid injury.
  • Take short breaks between exercises to catch your breath and recover.

Athlete Performance in the Whitten Workout

The Whitten workout is a very challenging workout that requires a high level of fitness to complete. Here are some average times for different levels of athletes:

  • Beginner: 45-50 minutes
  • Intermediate: 35-40 minutes
  • Advanced: 25-30 minutes

Conclusion

The Whitten workout is a challenging workout that requires a high level of fitness to complete. It is a great workout for testing an athlete’s endurance, strength, and mental toughness. If you are looking for a challenging workout that will push you to your limits, the Whitten workout is definitely worth trying.