The Seven

30 Oct 2016

Hero WOD “The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups


“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.” –

What is good time for hero WOD The Seven?

Accroding to our app good time to beat in The Seven is 27 minutes and 41 seconds. Beyond the Whiteboard says that if you are able to finish “The Seven” under 30 minutes you are going to be in top 20% of athletes. Anyway if you are new to The Seven going under 35 minutes which is 1 round in 5:00 or faster will be good time for The Seven.

4 Tips for scoring better time at The Seven

I have done this workout twice, first time it was in year 2014 and my time was 26:50 and second time it was 2 years later and I improved by 3 minutes with time 23:50.

I am happy about both my times and I couldn’t hit them if I didn’t had correct strategy. Here are few tips how to get new PR on “The Seven”.

1) Identify your weak movements

There are 7 movements and almost everyone will have at least one weakness there. For me it was heavy barbell but for someone else it may be HSPU, burpees or any other movement.

Choose at least 2 movements which you won’t do unbroken but do them in sets of 4+3 and always take rest after the 4 reps then push hard until you hit another movement which you do in sets of 4+3.

This will allow you to go quickly on your good movements and to take a rest and don’t suffer so much on your weaknesses.

2) Start slowly and hold that pace

Even when you are able to do it under 20 minutes it is still very long workout and the worst thing you can do is to start too quickly.

Going nuts in the first round is just not worth and your body will counter attack you back with elevated heart rate and fatigued muscles. And you will need much longer rests than if you just started slowly and tried to keep that pace for all the rounds.

I would recommend to try set a goal and go slightly faster than your goal is.

For example if your goal is do it under 35 minutes, you should have all rounds in average of 5:00. So I would do first round in 4:20-4:30. Of course you are able to do first round under 3:00 but it’s just not worth.

3) Don’t think about how long the workout is

The worst thing about “The Seven” is that after 3 rounds you still have about 60% of workout to do and it already really hurts.

But try to forget about rounds counting until you are done with 4 rounds and just hold slower pace. When you have only 3 rounds left just think about the reps, it’s just 21 reps of each exercise.

And with each movement you finish you have to do only 14 more reps which you can do anytime. And in next round it’s just 7 reps left and when end is near you know you can do it.

Another thing that helped me is to think that each movement has only 7 reps and then you just move to another movement. Every round I just set goal to finish 7 reps of that movement and just move to another movement where I set new goal of another 7 reps. And after some time you are left with just few rounds until the end of the workout.

4) Go nuts in the last round!


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