Wittman
A Hero WOD honoring SPC Matthew Wittman, killed in Afghanistan in 2009. A high-volume triplet testing grip, power, and explosiveness.
- Format
- For Time
- Level
- advanced
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Wittman is a for-time workout by Fiz, built from 3 movements. It is set at advanced level.
About Wittman
Wittman is seven rounds of fifteen kettlebell swings, fifteen power cleans and fifteen box jumps. It honours U.S. Army Sergeant Jeremiah Wittman, twenty-six, of Darby, Montana, killed in Afghanistan in 2010.
Every movement is the same movement
Swings, power cleans and box jumps are three different exercises that all ask the hips to open explosively, which is exactly why this workout feels the way it does. There is no upper body pull to rotate to and no press to change the demand. One hundred and five reps of each, all driven from the same place, means the fatigue does not move around your body: it accumulates in one spot and stays there.
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Fifteen is designed to be unbroken
The rep count is chosen so that a fit athlete can just about do all three movements unbroken for all seven rounds, and the workout is really a test of whether you can. The strategy, therefore, is to protect that. Swing with the hips rather than pulling with the arms so the grip survives. Take the cleans as fast singles from round one, because touch-and-go power cleans at this volume shred the lower back and the time saved is small. Step down off the box: one hundred and five rebound jumps on hips that have done two hundred and ten other hip extensions is how people hurt themselves here.
What's a good Wittman time
Because the rep count is chosen so a fit athlete can hold all three movements unbroken, your Wittman time is really a report on how many rounds you managed that. All twenty-one sets unbroken puts you near thirteen minutes; breaking from round three puts you past twenty-five. Scale the barbell to protect it. If fifteen power cleans becomes a set of singles with rest built in, the round structure collapses and you lose the continuous quality the workout is built on, which is the only thing it was ever measuring.