The Seven
Seven movements, seven reps, seven brutal rounds of everything.
7 rounds for time:
7 Handstand push-ups
7 Thrusters: 61/43 kg
7 Knees-to-elbows
7 Deadlifts: 111/75 kg
7 Burpees
7 Kettlebell swings: 32 kg (2 pood) / 24 kg (1.5 pood)
7 Pull-ups
Only seven reps of each movement, yet the sheer breadth (pressing, squatting, pulling, hinging, and burpees) turns this into a full-body war of attrition. Keep every set unbroken and moving, because it's the transitions and accumulating fatigue that stretch the clock, not any single movement. Settle into a metronome pace by round two and refuse to let it slip.
- · Handstand push-ups: head to floor, full lockout, heels to wall
- · Thrusters: full squat below parallel to overhead lockout: Rx 61/43 kg
- · Knees-to-elbows: knees touch elbows from a full hang
- · Deadlifts: full lockout at the top: Rx 111/75 kg
- · Kettlebell swings finish overhead; pull-ups chin over bar from full extension
- · Scale HSPU to pike push-ups and lighten the thrusters/deadlifts to a moderate load
- · Sub hanging knee raises or sit-ups for knees-to-elbows
- · Reduce to 5 rounds to keep the total volume manageable
- · Commit to unbroken sets of 7 everywhere: hesitation is what drags this out.
- · Keep the deadlift a controlled, braced single-set effort; don't rush your setup.
- · Find a repeatable pace by round two and hold it, treating burpees as your recovery rhythm.
Honours seven CIA officers killed by a suicide bomber at Forward Operating Base Chapman in Khost, Afghanistan, on December 30, 2009: Jennifer Matthews, Scott Roberson, Harold Brown Jr., Darren LaBonte, Elizabeth Hanson, Jeremy Wise, and Dane Paresi.
The Seven leaderboard
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