Whitten
5 Rounds of 22s with a 400 m Run
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The workout (Rx)
5 rounds for time of
- 22 kettlebell swings 70/53 lb, 32/24 kg
- 22 box jumps 24/20 in, 60/50 cm
- 400 m run
- 22 burpees
- 22 wall-ball shots to a 10/9 ft target 20/14 lb, 9/6 kg
| Rx load | Men | Women |
|---|---|---|
| Kettlebell | 70 lb (32 kg) | 53 lb (24 kg) |
| Box | 24 in (60 cm) | 20 in (50 cm) |
| Medicine ball | 20 lb (9 kg) | 14 lb (6 kg) |
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Scaling Whitten
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
5 rounds for time of: 22 kettlebell swings (53/35 lb, 24/16 kg) 22 box step-ups (20/16 in, 50/40 cm) 400 m run 22 burpees 22 wall-ball shots (14/10 lb, 6/4 kg) to a 9/8 ft target
Beginner
3 rounds for time of: 15 kettlebell swings (light) 15 box step-ups 200 m run 10 burpees 15 wall-ball shots (light ball)
Whitten times by level
| Level | Typical time |
|---|---|
| Beginner | Over 50:00 |
| Intermediate | 38:00–50:00 |
| Advanced | 30:00–38:00 |
| Elite | Under 30:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
About Whitten
Whitten honors U.S. Army Captain Dan Whitten, 28, of Grimes, Iowa, who served with the 82nd Airborne Division. He was killed on February 2, 2010, when his vehicle was struck by an improvised explosive device in Zabul Province, Afghanistan.
Five rounds of five stations add up to 440 reps and 2 km of running. Every movement uses the legs, so Whitten is a test of how well you pace a long, full-body effort.
Tips for Whitten
- Start well below your best pace. Round one should feel easy, because rounds four and five won't.
- Step down from the box jumps to save your calves for the run and the wall-ball shots.
- Break the wall-ball shots into fixed sets, such as 12 and 10, before your shoulders fail.
Whitten questions
What is the Whitten workout?
Whitten is 5 rounds for time of 22 kettlebell swings, 22 box jumps, a 400 m run, 22 burpees and 22 wall-ball shots.
Who is Whitten named after?
U.S. Army Captain Dan Whitten, 28, of Grimes, Iowa, who was killed in Zabul Province, Afghanistan, on February 2, 2010.
What is a good Whitten time?
Under 38 minutes at Rx is a strong time and under about 30 minutes is elite. A first attempt often takes 50 minutes or more.
How do I scale Whitten?
Lighten the kettlebell and ball, use box step-ups and a lower target, or do 3 rounds with fewer reps.
Who's fastest at Whitten?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.