The Seven
For TimeA Hero WOD honoring seven CIA officers killed in Afghanistan. Seven movements, seven reps each, seven rounds - a grueling test of fitness and mental fortitude.
7 rounds for time
- 17 Handstand Push-ups
- 27 Thrusters (135/95 lb)
- 37 Knees-to-Elbows
- 47 Deadlifts (245/165 lb)
- 57 Burpees
- 67 Kettlebell Swings (2 pood/1.5 pood)
- 77 Pull-ups
Beginner
45-50 minutes
Intermediate
35-45 minutes
Advanced
25-35 minutes
The Seven is a long Hero WOD honoring seven CIA officers. Seven movements, seven reps each, seven rounds. The heavy deadlifts and thrusters make this particularly challenging.
- HSPU - break into sets of 3-4 from the start
- Thrusters at 135/95 lb require pacing - singles may be necessary
- K2E are active recovery - keep moving
- Deadlifts are HEAVY - respect them and use singles if needed
- Burpees are a grind - steady pace
- KB swings should be unbroken
- Pull-ups finish each round - push through
Pacing
This is a marathon, not a sprint. Each round should take 4-6 minutes. Stay consistent and don't blow up early.
Scaled
- 7 Pike Push-ups
- 7 Thrusters (95/65 lb)
- 7 Knees-to-Elbows or Sit-ups
- 7 Deadlifts (185/125 lb)
- 7 Burpees
- 7 Kettlebell Swings (53/35 lb)
- 7 Pull-ups
RX+
- 7 Strict Handstand Push-ups
- 7 Thrusters (155/105 lb)
- 7 Toes-to-Bar
- 7 Deadlifts (275/185 lb)
- 7 Burpees
- 7 Kettlebell Swings (88/70 lb)
- 7 Chest-to-bar Pull-ups
Elite
sub 25:00
Advanced
25:00-35:00
Intermediate
35:00-45:00
Beginner
45:00-50:00
The Seven - Light
Same format with 95/65 lb thruster and 185/125 lb deadlift
The Seven - Half
4 rounds instead of 7
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Handstand Push-ups • Ring Dips • Push-ups