Train with intent
The Seven HERO WOD
Honoring Seven CIA Officers
One of the most brutal HERO WODs, combining high reps with technical movements.
Choose your starting point
The prescription
The workout.
Read the standard before deciding how you will approach the effort.
- 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
Workout character
Extreme effort
Expect a demanding combination of capacity, pacing, and movement quality.
Rx standards
Men · Rx
135lb thrusters, 245lb deadlifts, 2 pood KB
Women · Rx
95lb thrusters, 165lb deadlifts, 1.5 pood KB
The story
Honoring a Hero.
Honors seven CIA officers killed in the line of duty, representing the ultimate sacrifice made by intelligence professionals.
Execution notes
Quick tips for success.
Simple reminders that can help you stay composed when the work starts to accumulate.
Chalk hands frequently for grip
Practice transitions between movements
This workout heavily taxes the posterior chain
Mental toughness is key - expect to suffer
Consider breaking movements by round 2-3