The Seven

Seven movements, seven reps, seven brutal rounds of everything.

The workout (7 Rounds For Time)

• 7 rounds for time:
• 7 Handstand push-ups
• 7 Thrusters — 61 kg (135 lb) / 43 kg (95 lb)
• 7 Knees-to-elbows
• 7 Deadlifts — 111 kg (245 lb) / 75 kg (165 lb)
• 7 Burpees
• 7 Kettlebell swings — 32 kg (2 pood) / 24 kg (1.5 pood)
• 7 Pull-ups

Estimated time: 25–45 min. 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.

Standards

• Handstand push-ups: head to floor, full lockout, heels to wall
• Thrusters: full squat below parallel to overhead lockout — Rx 61 kg (135 lb) / 43 kg (95 lb)
• Knees-to-elbows: knees touch elbows from a full hang
• Deadlifts: full lockout at the top — Rx 111 kg (245 lb) / 75 kg (165 lb)
• Kettlebell swings finish overhead; pull-ups chin over bar from full extension

Scaling

• 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

Coaching tips

• 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.

In honour of

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.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.