The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 7 | Handstand Push-up | – | – |
| 7 | Thruster | 60 kg | 42.5 kg |
| 7 | Knees-to-Elbow | – | – |
| 7 | Deadlift | 110 kg | 75 kg |
| 7 | Burpee | – | – |
| 7 | Kettlebell Swing | 32 kg | 24 kg |
| 7 | Pull-up | – | – |
Women: 7 RFT: 7 HSPU, 7 Thruster 42.5 kg, 7 Knees-to-Elbows, 7 Deadlifts 75 kg, 7 Burpees, 7 KB Swings 24 kg, 7 Pull-ups
How The Seven works
The Seven is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
The Seven is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good The Seven time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 22:00 | up to 24:10 |
| Advanced | up to 28:00 | up to 30:50 |
| Intermediate | up to 35:00 | up to 38:30 |
| Beginner | up to 43:00 | up to 47:20 |
| Novice | over 43:00 | over 47:20 |
Tips for The Seven
A long workout. Start slower than feels right and break high-rep movements into small, even sets from the very beginning. Staying hydrated and breathing steadily pay off here.
How to scale The Seven
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Handstand Push-up: Pike push-up with feet on a box; HSPU to a raised stack of mats
- Thruster: Dumbbell Thruster; Thruster with an empty bar
- Knees-to-Elbow: Hanging Knee Raise; Knee raise on parallel bars or a dip station
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Burpee: No jump at the top; Step your feet back and forward one at a time
- Kettlebell Swing: Lighter kettlebell; KB Deadlift
- Pull-up: Banded pull-up; Jumping Pull-up from a box