Extreme Difficulty
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The Seven HERO WOD
Honoring Seven CIA Officers
One of the most brutal HERO WODs, combining high reps with technical movements.
Choose Your Skill Level
The Workout
- 7 Handstand Push-ups
- 7 Thrusters (135/95 lb)
- 7 Knees-to-Elbows
- 7 Deadlifts (245/165 lb)
- 7 Burpees
- 7 Kettlebell Swings (2/1.5 pood)
- 7 Pull-ups
- Complete 7 rounds for time
Time Cap
45 minutes
Rx Standards
Men (Rx)
135lb thrusters, 245lb deadlifts, 2 pood KB
Women (Rx)
95lb thrusters, 165lb deadlifts, 1.5 pood KB
Equipment Needed
Barbell
Plates
Kettlebell
Pull-up bar
Wall space for HSPU
Recommended Gear
- Hand grips (for pull-ups and K2E)
- Thumb tape (for thrusters and deadlifts)
- Knee sleeves (for thrusters and deadlifts)
- Wrist wraps (for HSPU and thrusters)
- Chalk
- Lifters (for thrusters and deadlifts)
Strategy Overview
Manage grip fatigue and transition efficiently between movements. This workout is about consistency over speed.
Honoring a Hero
Honors seven CIA officers killed in the line of duty, representing the ultimate sacrifice made by intelligence professionals.
"Greater love has no one than this: to lay down one's life for one's friends." - John 15:13
Quick Tips for Success
1
Chalk hands frequently for grip
2
Practice transitions between movements
3
This workout heavily taxes the posterior chain
4
Mental toughness is key - expect to suffer
5
Consider breaking movements by round 2-3