“The Seven” WOD

Seven rounds for time — 7 handstand push-ups, 7 thrusters (135/95 lb), 7 knees-to-elbows, 7 deadlifts (245/165 lb), 7 burpees, 7 kettlebell swings (2/1.5 pood), 7 pull-ups.

What is “The Seven” WOD?

“The Seven” workout is a CrossFit hero WOD. Athletes must complete seven rounds for time: 7 handstand push-ups, 7 thrusters (135/95 lb), 7 knees-to-elbows, 7 deadlifts (245/165 lb), 7 burpees, 7 kettlebell swings (2/1.5 pood), 7 pull-ups.

Also know as “The CIA Seven”, the workout is named in honor of seven CIA officers who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Like all of the hero workouts, “The Seven” is an incredibly tough test of strength and endurance. Consider scaling the weight and movements where required, based on your current level of progression for each movement.

Tips for “The Seven” WOD

  • Pace yourself. This is an endurance test.
  • Reduce the weight of the thrusters and deadlifts if they’re too heavy.
  • Scale the other movements if required.

“The Seven” WOD Videos

See how to do “The Seven” WOD with the following videos and get inspiration from elite Crossfit athletes.

Extended footage of the CrossFit hero WOD “The Seven”.

Kristan, Valerie & Rebecca do “The Seven” CrossFit workout.