5 Rounds For Time: 22 Kettlebell Swings (32/24 kg), 22 Box Jumps (24/20 in), 400 meter Run, 22 Burpees, 22 Wall-Ball Shots (20/14 lb).
Primary movement: Engine/Mixed
Whitten honors Army Captain Dan Whitten, killed in Afghanistan in 2010; the 22s echo his initials' position and unit lore. Five rounds, five stations, 440 reps plus 2 km of running - it's a pure engine Hero with a heavy kettlebell as the only strength gate. Nothing is technical; everything is relentless. Whitten belongs to the 30-45 minute club with Eva and Kelly: workouts where the third round decides whether the last two are a push or a survival march.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 42:00+ | 45:00+ |
| intermediate | 34:00 | 36:00 |
| advanced | 27:00 | 29:00 |
| elite | sub 22:00 | sub 24:00 |
Swings unbroken or 12-10 with a genuinely powerful hip snap - a 32/24 kg bell punishes arm-swinging. Step down from the box, every rep, all five rounds. Run at a pace that lets you start the burpees within 10 seconds of arriving. Burpees and wall-balls are the round's back half where drift happens: fixed sets (12-10 burpees, 12-10 wall-balls) with 3-breath pauses keep the wheels on. Chalk once per round; five rounds of heavy swings is quietly a grip workout too.
Scaled: 5 rounds with 24/16 kg bell, 20 in box or step-ups, 15 burpees, 15 wall-balls (14/10 lb). Beginner: 3 rounds of 15-15-200m-15-15 with light implements.
Log every result, see your progress over time, and know exactly where you stand.