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.
Movements in this workout
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.
More Hero WODs
Structured data from the WodWiz Open WOD Database (CC BY 4.0).