Whitten
5 Rounds
Workout Details
5 Rounds For Time:
↳ 70/53 lbs (32/24 kg)
↳ 20/14 lbs (9/6 kg)
Target height: 10/9 ft
Coaching Tips
Strategy
- 1Pace yourself during the 400m run; maintain a steady pace to avoid burnout on later rounds.
- 2Break up the kettlebell swings and wall ball shots into manageable sets if needed, such as 11 and 11, to maintain technique and avoid fatigue.
- 3Focus on quick transitions between movements to keep your heart rate elevated and maximize efficiency.
- 4For box jumps, ensure full extension at the top of the jump; stepping down can help with recovery.
- 5During burpees, avoid rushing to maintain good form; speed can come later with practice.
Safety Considerations
Technical Focus
Ensure proper hip hinge and back straight during kettlebell swings.
Recommended Warm-Up
General Warm-Up: Run or Row
- 400m Run(Easy pace to get the heart rate up.)
Mobility: Dynamic Stretches
- 10 per side Hip Openers
- 10 Shoulder Dislocates with PVC
- 5 per side Lunge with Twist
Activation: Full Body Prep
2 rounds- 10 Kettlebell Swing(Lightweight for mechanics.)
- 5 Box Jump(Focus on technique.)
- 5 Burpee
Scaling Options
Intermediate
Reduce weight and volume, ensuring proper form and efficiency.
- 1
kettlebell swing
Use lighter kettlebell
Weight: 56/40 lbs (25/18 kg)
- 2
box jump
Reduce box height (e.g., 20 inches for males and 16 inches for females)
- 3
run
Run a shorter distance (300m)
- 4
burpee
Perform step-back burpees instead of jumping.
- 5
wall ball shot
Use a lighter wall ball.
Weight: 15/10 lbs (7/5 kg)
Scaled
Significantly reduce weights and distances for accessibility.
- 1
kettlebell swing
Use a light kettlebell or adjust to swing with a dumbbell.
Weight: 35/26 lbs (16/12 kg)
- 2
box jump
Perform box step-ups instead.
- 3
run
Walk instead of running.
- 4
burpee
Do half burpees (no push-up).
- 5
wall ball shot
Use a very light med ball or a small ball.
Weight: 10/6 lbs (4/3 kg)