← All workouts Named WOD
The Seven
Hero WOD in honour of seven fallen in Afghanistan — the number seven runs through every layer of the workout.
- Format
- Rounds for time
- Rounds
- 7
- Time cap
- none
The workout
7 rounds for time:
- 7 Handstand Push-ups
- 7 Thrusters (61 kg)
- 7 Knees to Elbows
- 7 Deadlifts (111 kg)
- 7 Burpee
- 7 Kettlebell Swings (32 kg)
- 7 Pull-ups
The Seven in Kadence
Kadence ships The Seven as a complete workout, not a list entry. The player runs every step with voice cues, counts reps and rounds, keeps the time cap, and writes the result — time or rounds — to your log and to Apple Health. Scale the weight or swap a movement in the builder, and it stays your version.
How the timer and builder work →
Download on the App Store Coming October 2026 to Google Play