The Seven
hero7 rounds of 7 movements: thrusters, rope climbs, HSPU, deadlifts, burpees, KB swings, and pull-ups. One of the longest Hero WODs.
Est. 2010
Rx Standards
Scheme
7 rounds for time
Rx Male
61 kg thrusters, 111 kg DL, 32 kg KB
Rx Female
43 kg thrusters, 75 kg DL, 24 kg KB
Movements
322 total repsPerformance Levels
Beginner
Beginner
Intermediate
Intermediate
Advanced
Advanced
Elite
Elite
Tips & Strategy
- •Pace from the start — this is a 30-45 minute workout
- •Rope climbs will tax your grip for pull-ups — plan accordingly
- •Deadlifts are heavy — don't rush them and risk your back
- •Burpees are your rest — keep moving but don't sprint them
Origin
In honor of seven CIA officers and one Jordanian officer killed in Afghanistan on December 30, 2009.