Gym Workout: Hero Workout!

Workout: The Seven – In honor of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009.

“The Seven”

For Time (as fast as possible)

Complete 7 Rounds of:

• 7 Handstand Push-Ups (alternative: pike box hspu or clapping push-ups)
• 7 Thrusters (heavy up to 135 lb)
• 7 Knees-to-Elbows (hanging from a bar pull knees up to touch your elbows; alternative: toes-to-bar or hanging knee raises)
• 7 Deadlifts (moderately heavy up to 245 lb)
• 7 Burpees (hands clap overhead)
• 7 Kettlebell Swings (up to 70 lb / 2 pood)
• 7 Pull-Ups (alternative: jumping pull-ups)

Complete 7 rounds of the movements in the order written

At Home Workout

7 Rounds for Time:

• 7 Handstand Push-Ups (alternative: pike box hspu or clapping push-ups)
• 7 V-ups
• 7 Pistol squats (each leg)
• 7 30-foot shuttle sprints
• 7 chin-ups (palms facing toward you) (alternative: jumping chin-ups)
• 7 pull-ups (palms facing away) (alternative: jumping pull-ups)