7 Rounds For Time: 15 Kettlebell Swings (24/16 kg), 15 Power Cleans (95/65 lb), 15 Box Jumps (24/20 in).
Primary movement: Cleans/Swings/Box
Wittman honors Army Sergeant Jeremiah Wittman, killed in Afghanistan in 2010. Seven rounds of 45 reps - 315 total - across three hip-hinge-and-jump movements that all tax the same posterior chain and grip. No single element is heavy or hard, which is precisely the trap: Wittman moves fast early and turns into wet cement around round 4. It's a masterclass workout for learning to cycle a light barbell when the hands are cooked from kettlebell work.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 32:00+ | 34:00+ |
| intermediate | 25:00 | 27:00 |
| advanced | 19:00 | 21:00 |
| elite | sub 15:00 | sub 17:00 |
Swings unbroken all seven rounds - that's the standard to protect. Power cleans in 8-7 or 5-5-5 touch-and-go while your grip allows, then confident fast singles; the switch point usually arrives in round 4, plan for it. Box jumps with a step-down keep your calves and heart honest. Grip is the shared resource across all three stations: loosen your hands on the box jumps, chalk once per round, and never white-knuckle the kettlebell. Even splits from round 2 onward win this one.
Scaled: 7 rounds of 12 swings (16/12 kg), 12 cleans (65/45 lb), 12 step-ups. Beginner: 5 rounds of 10-10-10 with light implements.
Log every result, see your progress over time, and know exactly where you stand.