The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 15 | Kettlebell Swing | 24 kg | 16 kg |
| 15 | Power Clean | 42.5 kg | 30 kg |
| 15 | Box Jump | – | – |
Women: 7 RFT: 15 KB Swings 16 kg, 15 Power Cleans 30 kg, 15 Box Jumps 51 cm
How Wittman works
Wittman 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.
Wittman 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 Wittman 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 16:00 | up to 17:35 |
| Advanced | up to 20:00 | up to 22:00 |
| Intermediate | up to 25:00 | up to 27:30 |
| Beginner | up to 31:00 | up to 34:05 |
| Novice | over 31:00 | over 34:05 |
Tips for Wittman
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Wittman
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
- Power Clean: Hang Power Clean; Power Clean with an empty bar
- Box Jump: Lower box; Box Step-up