Wittman workout

Wittman Crossfit Workout

Overview of Wittman Workout

The Wittman workout is a CrossFit Hero workout named after U.S. Army Sergeant Jeremiah Wittman, who died in 2007 while serving in Afghanistan. The workout was first posted on the CrossFit main site in 2008. Wittman is a high-intensity workout that involves a combination of running, kettlebell swings, and power cleans. It is a challenging workout that requires a high level of fitness and endurance.

Wittman: Workout Description

The Wittman workout consists of the following movements, to be performed in order:

  • Seven rounds of:
    • 15 kettlebell swings (24/16 kg)
    • 15 power cleans (95/65 lb)
    • 400-meter run

The workout is scored by the total time it takes to complete all seven rounds.

Wittman Variations and Scaling Options

The Wittman workout can be scaled by reducing the weight of the kettlebell and power cleans, as well as the distance of the run. Beginners can also reduce the number of rounds from seven to four or five. It is important to choose a weight and distance that allows for proper form and technique throughout the workout.

Tips and Strategies for Wittman

  • Pacing is key in the Wittman workout. It is important to find a sustainable pace from the beginning to avoid burning out too quickly.
  • Break up the kettlebell swings and power cleans into manageable sets to avoid fatigue.
  • Focus on proper form and technique throughout the workout to avoid injury.
  • Use the run as an active recovery to catch your breath and prepare for the next round.

Athlete Performance in Wittman

The average time to complete the Wittman workout for an advanced athlete is around 25-30 minutes. Intermediate athletes can expect to finish in 30-35 minutes, while beginners may take 40 minutes or more.


The Wittman workout is a challenging CrossFit Hero workout that requires a high level of fitness and endurance. It is important to scale the workout appropriately and focus on proper form and technique to avoid injury. With proper pacing and strategy, the Wittman workout can be a great way to test and improve your fitness level.