Workout Description

Why This Workout Is Very Hard

High total volume (315 reps) across a grippy triplet drives fatigue and heart rate for 20–35 minutes. Loads are moderate and cycle-able, but cumulative grip and posterior chain fatigue make later rounds costly. Minimal skill barrier, yet sustained pace and movement quality under fatigue demand advanced conditioning and pacing experience.

Benchmark Times for Wittman

• Elite: <20:00
• Advanced: 23:00-26:00
• Intermediate: 28:00-31:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High rep accumulation (315 total) taxes grip, posterior chain, and jumping capacity. Success depends on sustaining submaximal sets repeatedly with minimal rest and preserving movement quality under mounting fatigue.
• Endurance (6/10): A 20–35 minute effort keeps the heart rate elevated continuously. There’s no monostructural element, but the nonstop triplet creates steady aerobic demand that rewards controlled breathing and smart pacing across all seven rounds.
• Power (6/10): Power cleans and box jumps demand repeated explosive hip extension. Efficient, crisp reps conserve energy and keep round times down, especially as fatigue sets in.
• Speed (6/10): Quick transitions and consistent rep cycling matter. It’s not an all-out sprint, but athletes who maintain steady rep cadence and short breaks will post significantly faster times.
• Strength (4/10): Loads are moderate (95/65 lb barbell, 53/35 lb kettlebell). Strength helps maintain bar speed and safe positions, but maximal strength isn’t the limiter—muscular endurance and pacing are.
• Flexibility (3/10): Requires functional range: hip hinge for swings and cleans, shoulder flexion for overhead swings, and ankle/hip mobility for safe box landings. No extreme positions, but limited mobility will slow cycle speed and increase fatigue.

Movements

• Kettlebell Swing
• Power Clean
• Box Jump

Scaling Options

Scale to: 53/35→35/26 lb KB, 95/65→75/55 lb bar, 24/20→20/16 in (step-ups allowed) • 12-12-12 reps for 6 rounds • 7 rounds with 10 KB swings, 12 power cleans, 12 box jumps

Scaling Explanation

These options reduce loading and/or volume while preserving the triplet structure, grip demand, and intended 20–30 minute effort so athletes can keep moving with consistent round times.

Intended Stimulus

Steady, grinding effort with manageable, repeatable sets. You should feel slightly breathless but in control, keeping transitions short and avoiding long breaks. Grip and posterior chain will fatigue; the goal is to hold consistent round times without redlining early. Keep mechanics tidy so bar and swing speed stay efficient late.

Coach Insight

Pace for round 1 like round 4—open at 80–85%, not max. Keep transitions under 10 seconds. Your one big tip: protect your grip. Relax your hands on swings and set a sustainable barbell cadence from round one. Don’t rebound box jumps if you’re sloppy. Avoid early unbroken heroics that turn into long rests later.

Benchmark Notes

Use these times to gauge pacing and scaling. If your best effort lands slower than L3, reduce load/height or volume. L5 is a solid mid-pack target. Advanced athletes should aim for sub-26. Elite finishes push toward 20 minutes with steady unbroken sets and quick transitions.

Modality Profile

Two of the three movements involve external load (kettlebell swings and power cleans), making weightlifting the majority focus. Box jumps count as gymnastics (bodyweight). No monostructural element is present, though the continuous triplet produces a strong cardio effect.

Similar Workouts to Wittman

If you enjoy Wittman, you might also like these similar CrossFit WODs:

• Nick (91% similar) - 12 Rounds For Time 10 Dumbbell Hang Squat Cleans (2x45/35 lb) 6 Handstand Push-Ups on Dumbbells...
• Dating Sage (91% similar) - For time: 5 rounds of: 10 Snatches (95/65 lb) 15 Pull-Ups 20 Thrusters (75/55 lb)...
• Morrison (91% similar) - For time: 50-40-30-20-10 reps of: Wall Ball Shots (20/14 lb to 10/9 ft) Box Jumps (24/20 in) Kettleb...
• One Bar, Three Girls (90% similar) - 21-15-9 Reps for Time Thrusters (135/95 lb) Pull-Ups Squat Cleans (135/95 lb) Ring Dips Deadlifts (1...
• Kevin Conner (89% similar) - For time: Wear a weight vest (20/14 lb) for the entire workout. Buy-In: 551 m Medicine Ball Carry (2...
• Steve Mercado (89% similar) - For Time 40 Pull-Ups 40 Power Snatches (105/75 lb) 40 Knees-to-Elbows 40 Power Cleans (105/75 lb) 40...
• Sean (89% similar) - 10 Rounds For Time 11 Chest-to-Bar Pull-Ups 22 Front Squats (75/55 lb)...
• Regionals 14.4 (89% similar) - For time: 60 ft Rope Climb ascent (total) 60 Toes-to-Bar 120 Wall Ball Shots (20/14 lb, 10/9 ft targ...

These WODs similar to Wittman share comparable training demands, time domains, and movement patterns.