7 Handstand Push-ups
7 Thrusters (135/95 lb.)
7 Deadlifts (265/185 lb.)
7 KB Swings (24/16 kg.)
Oh boy! This workout is something else. If you’ve never done it, it’s one of those that look pretty manageable on paper and people look at it and think FUN! The Seven is a Hero workout that combines heavy loading, gymnastics, moderate loading, and some body-weight movements. Nothing in the workout will necessarily bottleneck you too much because of the small rep numbers—other than your willingness to keep moving. What ends up getting athletes in this workout is the sheer attrition, length, and volume after about the fourth round.
This one's a lunger - shoot for weights and movements that you can do unbroken. Shoot for finishing in around 20 minutes.