Adaptive Workouts

Warm-Up Options

Warmup A:

2 Min Ski Erg

LYPT (weighted or unweighted)

Warmup B:

Crossover Symmetry

Lacrosse Ball + Mobility

Warmup C:

:45 cardio

Arm circles, Russian twists

:45 cardio

PVC pipe- pass through, around-the-world, side-to-side, under tricep


Saturday, 06/01/24


The Seven (Time)

7 Rounds For Time


7 Handstand Push-Ups

7 Clean + Press

7 Russian Twists

7 Deadlifts

7 Slam Ball Burpees

7 Kettlebell Swings

7 Pull-Ups


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009


To learn more about The Seven click here


Partner Option: Leapfrog style (alternate movements)