1000 Travel WODs: 7dietmeals.com/1000travelwods
Previous vid: https://www.youtube.com/watch?v=2-OCn0x5Vt8
“The Seven” also known as one of the hardest CrossFit workouts out there. It is one of the most difficult WODs because weights are heavy and movements are relatively hard but they are all done in only 7 reps so you are able to push the intensity. Also you have to do total of 7 reps in 7 rounds for 7 movements which is total of 343 reps.
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Kettlebell swings, 2 pood
There is story behind workout “The Seven”:
“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.”
According to Beyond the Whiteboard if you are able to finish “The Seven” under 30 minutes you are going to be in top 20% of athletes.
Here are some results of games athletes:
18:15 – Patrick Welner – 2015
19:19 – Mikko Salo – 2010
20:34 – Kristin Holte – 2013
20:56 – Chris Spealler – 2010
24:37 – Graham Holmberg – 2010
But how to approach “The Seven” for the best time?
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) Analyze the workout, don’t take rest after full round
Take one more look on the workout and tell me what you see. This is my overview:
Seven rounds for time of:
7 Quads and shoulders
7 Abs and arms
7 Lower back and hamstring
7 Full body
7 Arms and back muscles
There is one part of the workout that is much more difficult than other parts and it is transition between HSPU and thrusters, it’s the only part where you will use same muscle group twice in the row.
My advice is to not take rest after full round (after pull ups) but go right into HSPU and make rest when you finish them before thrusters (or after 4 thrusters out of 7).
This will make sure your body is ready for such heavy exercise like 60 kg thrusters and you will be able to keep faster pace thanks to being smart about the workout.
3) 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.
4) 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.
5) Go nuts in the last round
Pedal to the metal!
If you were smart about your pacing then your last round can be one of your fastest rounds. Just remember that when you enter last round that you have only 35 reps left and with every movement done your total reps missing decrease by 7.
If you have capacity to do all the movement unbroken go for that in last round even when you feel too tired. You are capable of more than you can think off, just enter that dark zone and get out when you finish the workout.
I know you can do it!
Have you done hero workout “The Seven” before? Let me know your experience, I hope that this little guide helped you.