WodBase

Wittman

Rounds

In honor of Specialist Matthew Wittman, who was killed in Afghanistan on January 12, 2010. This Hero WOD tests conditioning through 7 rounds of kettlebell swings, power cleans, and box jumps for a total of 315 reps. SPC Wittman served with the 25th Infantry Division.

HeroBenchmarkBarbellKettlebellTriplet
The Workout

7 rounds for time

  • 115 Kettlebell Swings (53/35 lb)
  • 215 Power Cleans (95/65 lb)
  • 315 Box Jumps (24/20 in)
Equipment Needed
KettlebellBarbellWeight platesBox
Target Time

Beginner

35-50 minutes

Intermediate

25-35 minutes

Advanced

18-25 minutes

Strategy & Tips

Wittman is a high-volume triplet. Seven rounds of 15-rep sets means 315 total reps. The power cleans at moderate weight become the limiting factor.

  • Swings should be unbroken or broken once (8-7)
  • Power cleans will accumulate—break into sets of 5 or 3
  • Box jumps are recovery—use them to catch your breath
  • 105 swings, 105 cleans, 105 box jumps total
  • Pace from round 1—don't burn out early

Pacing

Controlled, steady pace. Each round should feel similar. If you're dying by round 3, you started too fast.

Scaling Options

Scaled

  • 15 Kettlebell Swings (35/26 lb)
  • 15 Power Cleans (75/55 lb)
  • 15 Box Step-ups (20 in)

RX+

  • 15 American Kettlebell Swings (70/53 lb)
  • 15 Power Cleans (115/80 lb)
  • 15 Box Jumps (30/24 in)
Benchmark Times

Elite

sub 16:00

Advanced

16:00-22:00

Intermediate

22:00-32:00

Beginner

32:00-45:00

Workout Variations

Half Wittman

Reduced rounds

Heavy Wittman

Increased weight

Wittman 21

Higher reps, fewer rounds

Related Workouts

DT
Rounds
5 rounds for time

12 Deadlifts (155/105 lb) • 9 Hang Power Cleans (155/105 lb) • 6 Push Jerks (155/105 lb)

Helen
Rounds
3 rounds for time

400m Run • 21 Kettlebell Swings (53/35 lb) • 12 Pull-ups

Grace
For Time
30 reps for time

Clean & Jerk (135/95 lb)

Frequently Asked Questions