The Seven
7 Rounds of 7 Reps of 7 Movements
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The workout (Rx)
7 rounds for time of
- 7 handstand push-ups
- 7 thrusters 135/95 lb, 61/43 kg
- 7 knees-to-elbows
- 7 deadlifts 245/165 lb, 111/75 kg
- 7 burpees
- 7 kettlebell swings 70/53 lb, 32/24 kg
- 7 pull-ups
| Rx load | Men | Women |
|---|---|---|
| Thruster barbell | 135 lb (61 kg) | 95 lb (43 kg) |
| Deadlift barbell | 245 lb (111 kg) | 165 lb (75 kg) |
| Kettlebell | 70 lb (32 kg) | 53 lb (24 kg) |
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All-time leaderboard
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Scaling The Seven
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
7 rounds for time of: 7 pike or box handstand push-ups 7 thrusters (95/65 lb, 43/29 kg) 7 hanging knee raises 7 deadlifts (155/105 lb, 70/48 kg) 7 burpees 7 kettlebell swings (53/35 lb, 24/16 kg) 7 jumping pull-ups or ring rows
Beginner
4 rounds for time of: 7 dumbbell shoulder presses 7 dumbbell thrusters (light) 7 sit-ups 7 deadlifts (light) 7 burpees 7 kettlebell swings (light) 7 ring rows
The Seven times by level
| Level | Typical time |
|---|---|
| Beginner | Over 45:00 |
| Intermediate | 32:00–45:00 |
| Advanced | 24:00–32:00 |
| Elite | Under 24:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
About The Seven
The Seven honors seven CIA officers and contractors killed by a suicide bomber at a base in Khost Province, Afghanistan, on December 30, 2009. A Jordanian officer was also killed in the attack.
Everything about the workout is built on the number seven: seven rounds of seven movements at seven reps each, 343 reps in total. Individual sets are short, so the challenge is the constant switching between heavy barbells, gymnastics and conditioning.
Tips for The Seven
- Set up two barbells, one for thrusters and one for deadlifts, so you're not changing plates each round.
- Seven reps is short enough to go unbroken on most movements early. Save breaks for the handstand push-ups and thrusters later on.
- Keep transitions tight. With 49 changes of movement, ten seconds lost at each costs eight minutes.
The Seven questions
What is The Seven workout?
The Seven is 7 rounds for time of 7 handstand push-ups, 7 thrusters, 7 knees-to-elbows, 7 deadlifts, 7 burpees, 7 kettlebell swings and 7 pull-ups. Rx loads are 135/95 lb (61/43 kg) thrusters, 245/165 lb (111/75 kg) deadlifts and a 70/53 lb (32/24 kg) kettlebell.
Who does The Seven honor?
Seven CIA officers and contractors killed in a suicide bombing at a base in Khost Province, Afghanistan, on December 30, 2009.
What is a good time for The Seven?
Under 32 minutes at Rx is a strong time and under about 24 minutes is elite. Expect 45 minutes or more on a first attempt.
How do I scale The Seven?
Lighten the barbells and kettlebell, use pike handstand push-ups and hanging knee raises, and swap pull-ups for jumping pull-ups or ring rows. A beginner version is 4 rounds with light dumbbells.
Who's fastest at The Seven?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.