“The Seven” 7 rounds for time: • 7 Handstand Push-Ups • 7 Thrusters (135 pounds for males, 95 pounds for females) • 7 Knees-to-Elbows • 7 Deadlifts (245 pounds for males, 165 pounds for females) • 7 Burpees • 7 Kettlebell Swings (2 pood for males, 1.5 pood for females) • 7 Pull-Ups Tips: 1. Consistent Pacing: Given the volume and variety of movements, pacing is crucial. Aim for a steady and sustainable effort throughout the workout. 2. Movement Efficiency: Focus on efficient and controlled movement patterns for each exercise to maximize performance. 3. Scaling Options: Modify movements and weights as needed to match your fitness level while still challenging yourself. 4. Mental Toughness: “The Seven” is mentally challenging due to its repetitive nature. Stay focused and push through each round. Benchmarks: Completing the workout within 30-45 minutes is a common goal. Elite athletes may aim for sub-25 minute times.