Workout Description

Why This Workout Is Extremely Hard

Whitten combines five movements for high total volume across five long rounds, plus 2,000 meters of running. The workout includes 440 weighted/bodyweight reps with significant posterior chain and shoulder cycling. Most athletes will work 40–60 minutes, demanding aerobic endurance, muscular stamina, and mental grit with minimal opportunities for rest. Movement complexity is moderate but sustained output is brutally high.

Benchmark Times for Whitten

• Elite: <34:00
• Advanced: 36:00-39:00
• Intermediate: 42:00-46:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep swings, burpees, and wall balls across 5 rounds require continuous muscular output in shoulders, hips, and legs with minimal rest, challenging local muscular endurance.
• Endurance (9/10): Five 400 m runs and sustained work across 35–60 minutes heavily tax aerobic capacity. Success relies on consistent breathing and heart rate control rather than short, maximal efforts.
• Power (5/10): Explosiveness aids efficient box jumps, wall balls, and hip drive on swings, but sustained pacing tempers pure power output over the long duration.
• Speed (4/10): Quick transitions help, but the workout rewards steady cadence over sprinting. Brief bursts appear within sets, yet overall pacing is controlled and conservative.
• Flexibility (3/10): Standard ranges: hip/knee flexion for squatting and jumping, shoulder flexion overhead for swings and wall balls. Mobility helps efficiency but isn’t a primary limiter.
• Strength (3/10): Loads are moderate and submaximal. Strength contributes, but no heavy lifting or maximal efforts; emphasis is on repeated contractions rather than absolute strength.

Scaling Options

Scale to: 4 rounds • 22-18-18-18 reps per movement (keep 400 m) • 53/35 lb KB, 16/10 lb wall ball, 20/16 in box

Scaling Explanation

These options preserve the movement pattern and aerobic-stamina stimulus while reducing total volume and load to keep the workout within the intended time and intensity.

Intended Stimulus

A long, grinding effort with steady cardio and unbroken-to-managed sets. You should be breathing hard but able to keep moving without long rests. Pace the runs and chip away at reps to avoid redlining. The goal is sustainable, repeatable rounds where transitions stay tight and form remains consistent late in the workout.

Coach Insight

Pace the first two rounds conservatively—about 80–85%—then hold. Smooth runs, controlled reps, short breaks. Your one tip: Break before you have to. Planned 12/10 or 11/11 sets beat late-round blow-ups. Avoid jumping off a cliff on burpees. Keep wall balls tall and breathe at the top. Don’t death-grip the kettlebell—relaxed hands save your forearms.

Benchmark Notes

Times range from about 70 minutes for beginners to mid-30s for elite athletes. Use these to pick a scale that keeps you moving steadily with minimal long breaks. If you’re trending past the 60-minute cap, reduce reps or rounds to maintain intended intensity.

Modality Profile

Approximately 40% gymnastics (burpees, box jumps), 25% monostructural (2,000 m total running), and 35% weightlifting (kettlebell swings, wall balls). Time spent favors bodyweight cycling and cardio, with meaningful but secondary time under external load.

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