Workout Description

Why This Workout Is Extremely Hard

High-skill gymnastics (HSPU), heavy barbell loading for thrusters and deadlifts, and significant grip demands stack up over 7 rounds and 49 total reps per movement. Most athletes face 35–60 minutes of work with minimal rest. The combination of volume, loading, and skill places this firmly in the “extremely hard” category, demanding robust stamina and pacing.

Benchmark Times for The Seven

• Elite: <30:00
• Advanced: 35:00-40:00
• Intermediate: 45:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume per movement (49 reps each) taxes pressing, pulling, and posterior chain endurance across seven rounds.
• Endurance (7/10): Long, steady effort with sustained heart rate for 35–60 minutes; breathing and heart rate management are key to avoid redlining early.
• Strength (6/10): Thrusters at 135/95 lb and deadlifts at 245/165 lb require meaningful strength, especially under fatigue.
• Power (5/10): Explosive hip extension in thrusters, swings, and burpees benefits turnover, but sustained power output matters more than peak explosiveness.
• Flexibility (4/10): Adequate shoulder and thoracic mobility for HSPU/overhead work and hip flexion for K2E are necessary but not extreme.
• Speed (4/10): Short, repeatable sets with efficient transitions help, but the workout rewards steady consistency over pure sprint speed.

Scaling Options

Scale to: 5 rounds • HSPU to pike push-ups or 1–2 abmats • Thruster 95/65 (or 75/55) • Deadlift 185/125 (or 155/105) • K2E to hanging knee raises • KB 53/35 • Pull-ups to banded or ring rows

Scaling Explanation

These options preserve the movement patterns, time domain, and grip/pressing stimulus while adjusting skill and load so you can move consistently with minimal failure.

Intended Stimulus

A grinding, steady effort where you keep moving with short, controlled sets. Each movement should be done in 1–2 quick sets to avoid failure. Breathing stays deliberate. The weight should feel heavy but manageable across all rounds. Finishing should feel like you emptied the tank without hitting failure early.

Coach Insight

Pace the first 2–3 rounds at 80–85%. Break before you fail: 4-3 or 5-2 on pressing/pulling, fast singles on deadlifts if needed, and smooth burpees. One tip: Protect your grip. Shake out between bar movements and keep sets deliberately short. Avoid no-rep traps: lockout fully on HSPU and thrusters; control kipping on K2E and pull-ups to prevent early blow-ups.

Benchmark Notes

Times are descending from slowest to fastest across nine levels. Newer athletes may need close to an hour, while advanced athletes finish around 35–40 minutes. Elite performances approach 30 minutes. Use these to choose appropriate scaling so you can keep moving and avoid excessive rest.

Modality Profile

Four of seven movements are gymnastics (HSPU, K2E, burpees, pull-ups), while three are external load (thruster, deadlift, kettlebell swing). No monostructural elements are present. The balance skews slightly toward gymnastics, especially with grip-intensive hanging work driving pacing.

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