The Seven workout

The Seven Crossfit Workout

Overview of ‘The Seven’ CrossFit Workout

‘The Seven’ is a challenging CrossFit workout named after seven CIA officers who died in Afghanistan in 2009. It is a hero workout that is often used in CrossFit competitions, including the CrossFit Games. The workout consists of seven rounds of seven different exercises, with a total of 49 reps per round. The workout is designed to test an athlete’s endurance, strength, and mental toughness. It is a high-intensity workout that is not recommended for beginners.

‘The Seven’: Workout Description

The workout consists of seven rounds of the following exercises, performed in order:

  • 7 Handstand push-ups
  • 7 Thrusters (135/95 lbs)
  • 7 Knees-to-elbows
  • 7 Deadlifts (245/175 lbs)
  • 7 Burpees
  • 7 Kettlebell swings (2/1.5 pood)
  • 7 Pull-ups

The workout is timed, and the goal is to complete all seven rounds as quickly as possible. The recommended weights for the thrusters and deadlifts are 135/95 lbs and 245/175 lbs, respectively. The kettlebell swings should be done with a 2/1.5 pood kettlebell.

‘The Seven’ Variations and Scaling Options

‘The Seven’ is a very challenging workout, and not everyone will be able to do it as prescribed. Here are some common scaling options:

  • Handstand push-ups: Scale to pike push-ups or dumbbell presses.
  • Thrusters: Scale the weight as needed.
  • Knees-to-elbows: Scale to hanging knee raises or sit-ups.
  • Deadlifts: Scale the weight as needed.
  • Burpees: Scale to step-back burpees or push-ups.
  • Kettlebell swings: Scale the weight as needed.
  • Pull-ups: Scale to jumping pull-ups or ring rows.

Tips and Strategies for ‘The Seven’

  • Pace yourself: ‘The Seven’ is a long workout, so it’s important to pace yourself from the beginning.
  • Break up the reps: Break up the reps into manageable sets to avoid burning out too quickly.
  • Focus on form: Make sure you’re using proper form for each exercise to avoid injury.
  • Use your legs: For exercises like the thrusters and kettlebell swings, use your legs to generate power and save your arms.
  • Take breaks: Take short breaks between exercises to catch your breath and recover.

Athlete Performance in ‘The Seven’

The average time to complete ‘The Seven’ varies depending on the athlete’s level of fitness. Here are some average times for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 35-45 minutes
  • Advanced: 25-35 minutes

Conclusion

‘The Seven’ is a challenging CrossFit workout that tests an athlete’s endurance, strength, and mental toughness. It is a hero workout that is often used in CrossFit competitions, including the CrossFit Games. If you’re up for the challenge, give it a try and see how you stack up against other athletes. Remember to scale the workout as needed and focus on proper form to avoid injury.