Hero Workout
“Wittman”
7 ROUNDS - FOR TIME
15 Kettlebell Swings
15 Power Cleans
15 Box Jumps
General Warm Up
Start today with the Full Joint Rotation Warmup because it’s going to be a doozy! After that…
3 ROUNDS
10 Light Kettlebell Deadlifts
10 Light Sumo Deadlift High Pulls
10 Mountain Climbers (Each Leg)
10 Bicycle Crunches (Each Leg)
1:00 of Running in Place or Pose Running Drills
Specific Warm Up
Get in the Kettlebell Swing Primer. These swings are meant to be done overhead, but only warm up to the version you are comfortable with! The heaviest kettlebell that should be used for this workout is somewhere between 35lbs-53lbs.
After that, work on your Power Cleans! These can be done with double dumbbells/kettlebells, single dumbbell/kettlebell, a loaded barbell, or a broomstick! If you are loading up on some weight, the heaviest weight used should be between 60-100lbs. Don’t go over 100lbs!
Lastly, work your way up to your Box Jumps or box jump subs. Choose something that you can do even when you are very fatigued! I don’t want anyone crashing!
Workout of the Day
Hero Workout
“Wittman”
7 ROUNDS - FOR TIME
15 Power Cleans
15 Box Jumps
Workout Notes
Today is a Hero Workout. This one is dedicated to U.S. Army Sergeant Jeremiah Wittman, 26, who was killed in action on February 13, 2010. Whenever we have a Hero Workout, you can be sure that it will be extra long and extra grueling. Hopefully it will provide you with a bit of perspective on how lucky we are to be alive and how lucky we are to use our bodies on a daily basis.
This workout is supposed to be 7 Rounds, as quickly as possible. However, if you do it as written, it is quite a hefty workload. It is NOT appropriate for everyone! My strong recommendation is to cut things down somehow. I’m always a fan of getting in the written amount of ROUNDS, even if that means lowering the REPS within the rounds. However, if it suits you, you could also just do 3-5 Rounds of the workout instead of 7 Rounds.
The Kettlebell Swings are meant to be done overhead, but again, if you aren’t comfortable with that (especially under fatigue!) you should definitely do the Russian Swing (eye level.)
The Box Jumps are meant to be done around 20-24” but I just want you to choose something that allows you to jump and land with confidence and good form. No falls today!
Shoot to get this workout done in 15-25min.
Kettlebell Swing Modifications
The kettlebell swings in this workout were meant to be done overhead, but please go to eye level if you are more comfortable with that! If you aren’t able to use any of the kettlebell or dumbbell swing variations in the video, use a standard Deadlift instead.
Power Clean Modifications
The Power Clean is basically taking any kind of weight from the ground, up to the shoulder level without stopping. However, if you are having trouble connecting the movements, you can break it up in the middle. You do your deadlift (ground to hips) then pop the weight up from hips to shoulders, which is called the hang clean. This variation works great IF you are doing some kind of kettlebell swing in the first movement of the workout. However, if you are NOT doing swings and you are swapping the swings out for deadlifts, then for this movement JUST do Hang Power Cleans. Doing Deadlifts for movement one and Power Cleans for movement two is too redundant and your back will pay the price!
Box Jump Modifications
The box jump is meant to be on a box or step that is between 20”-24” but if you aren’t comfortable jumping that high, you can use a lower box or even one of the flat-grounded variations in the box jump video. A sub that requires no equipment at all (but in some ways is more exhausting than the box jump!) is the Power Jump. Go with that if you don’t have a box available!
Optional Accessory Work
None!
Cool Down
1-2min of Samson Stretch on Each Leg
1-2min of Pigeon / Figure 4 on Each Leg
1-2min in the Bottom of the Squat
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