Find out what TacSource Founder Alex Labels as his Favourite Hero WOD.

We asked TacSource Founder Alex what his favourite Hero WOD is and it's probably not what you think!

1. Most people would say 'Murph' however, I have a feeling that won't be your choice?

While most people would say 'Murph' I will move from the norm and have to say 'Whitten'. On paper it doesn't look too bad although, ask your CrossFIt coach and he may deliver some discouraging news! I remember my local CF Box listed this workout with a 45 or 50min time cap - which usually means no one will finish it in time!

*For those who don't know what Whitten consists of:

5 Rounds

  • 22 x Kettlebell Swings
  • 22 x Box Jumps
  • 400m Run
  • 22 x Burpees
  • 22 x Wall Balls

2. Are these movements what you like?

Not because these movements are what I like but these movements as a workout, challenge me the most! If you get your breathing right the kettlebell swings and run are where you'll catch your breath however, the remaining movements hammer the legs. It has probably been the closest I have come to bringing up my lunch in the last couple of months!

3. Have you completed this with a Tec Tec Vest?

No! Main reason, and trust me on this one, is kettlebell swings plus a Tac Tec Vest don't work well together (unless you don't fancy the inside of your biceps).

4. How do you approach Whitten?

Like all long WODs I aim to start at a comfortable pace and continue that pace throughout although, as we all know, around the 3rd round you're probably thinking "were my elbows locked out on the kettlebell swings", "did I reach full extension on the box jump", "was my squat deep enough on the wall balls" (either I think this or someone is shouting it). One thing to remember while completing any WOD - your body is resilient! Your mind will tell it to quit 10,000 times and your body will always rise to the challenge

5.  What is does your Whitten workout gear consist of?

At the moment any workout consists of WPN Onyx shorts. They are by far (and this isn't a sales spill) the MOST comfortable shorts I have had to train in. All other shorts are collecting cobwebs at the moment.

Footwear are TacSource Socks (trialling at the moment and will be available for purchase soon) and Nike Metcons. Tops - sticking with TS tank tops.

6. When is the next time you will be completing Whitten

I would say on TacSource's next birthday bash! All staff will have to complete Whitten on that day - we may even invite others along!



Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Back to blog