Hero WODsRounds For Time

The Seven

Seven rounds of seven reps each across seven different movements: handstand push-up, thruster, knees-to-elbows, deadlift, burpee, kettlebell swing, and pull-up.

7 Rounds For Time

Movements in this workout

Burpee Deadlift Handstand Push Up Kettlebell Swing Knees To Elbows Pull Up Thruster

Scaling

Scaled

Pike push-ups, 95/65 lb thrusters and deadlifts, banded pull-ups. Seven movements × seven rounds punishes poor transitions. Station setup before the clock is half the score.

Beginner

4-5 rounds of 5 reps: elevated push-ups, light thrusters, sit-ups (for knees-to-elbows), light deadlifts, burpees, light swings, ring rows.

The story

Honors seven CIA officers killed on December 30, 2009, when a suicide bomber attacked Forward Operating Base Chapman in Khost, Afghanistan. Seven rounds of seven reps of seven movements. The arithmetic is the memorial.

#7-rounds #high-skill

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Structured data from the WodWiz Open WOD Database (CC BY 4.0).