FOR TIME: 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.