The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 22 | Kettlebell Swing | 32 kg | 24 kg |
| 22 | Box Jump | – | – |
| 400 m | Run | – | – |
| 22 | Burpee | – | – |
| 22 | Wall Ball | 9 kg | 6 kg |
Women: 5 RFT: 22 KB Swings 24 kg, 22 Box Jumps 51 cm, 400 m Run, 22 Burpees, 22 Wall Balls 6 kg
How Whitten works
Whitten is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Whitten is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good Whitten time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 30:00 | up to 33:00 |
| Advanced | up to 35:00 | up to 38:30 |
| Intermediate | up to 41:00 | up to 45:05 |
| Beginner | up to 48:00 | up to 52:50 |
| Novice | over 48:00 | over 52:50 |
Tips for Whitten
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale Whitten
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Kettlebell Swing: Lighter kettlebell; KB Deadlift
- Box Jump: Lower box; Box Step-up
- Run: Shorter distance; Walk-run intervals
- Burpee: No jump at the top; Step your feet back and forward one at a time
- Wall Ball: Lighter ball; Lower target