Background
The Seven honors seven CIA officers killed in Afghanistan on December 30, 2009.
The Workout
7 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 (70/53 lb)
- 7 Pull-ups
Complete all seven movements each round, then start the next round. Your score is your time.
Scaling Notes
- Load first: Reduce thrusters and deadlifts so you can keep moving. Common scales are 95/65 thrusters and 185/125 deadlifts.
- Handstand push-ups: Pike push-ups or dumbbell presses.
- Knees-to-elbows: Knees-to-chest or lying leg raises.
- Kettlebell: Scale to 53/35 lb if the 70/53 breaks your grip.
- Rounds: Keep the 7-rep scheme and drop to 5 or 4 rounds if needed.