7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 handstand push-ups
♀ 65-lb barbell
♂ 95-lb barbell
Post time to comments.
Stimulus and Strategy:
Today's workout is a triplet of light weightlifting and high-skill gymnastics. Each round calls for 7 reps of each movement, which may look like low volume, but don't let it fool you — the reps add up. Emphasize bracing tight through the midsection and maintaining correct timing between hip extension and arm action on all three movements today. Plan to perform the barbell movements unbroken for most, if not all, rounds. The handstand push-ups can be strict or kipping and should be unbroken early on, taking no longer than 1 minute.
Intermediate option:
7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 pike push-ups
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
5 rounds for time of:
5 thrusters
5 sumo deadlift high pulls
5 push-ups
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Thruster
The Sumo Deadlift High Pull
The Kipping Handstand Push-Up
The Strict Handstand Push-Up
The Pike Push-Up
The Push-Up
Comments on 260929
163 Comments
3kgのウェイトが無いので45kg
Intermediate-ish, *5 rounds at Rx weight and reps… 17:01… nothing felt right today smh. Capped it before i hurt myself.
7rd
7 thrust #95
7 sumo pulls #95
7 incline box pushups
10 rounds of Beginner
12:15
Intermediate - 17:23
11:56
DB thrusters
KB sumo deadlift high pull
Feet elevated pike push up
All sets Unbroken!
7 sdhp 80#
7 push ups
26:14
10:29 RX
RX'd 45-lb ruck, 20-in box
Score 00:54:59 Age-43
7 rounds for time of: 19 min 15 secs
7 thrusters
7 sumo deadlift high pulls
7 pike push ups
60 -lb barbell
Did this yesterday, felt tired, but did it anyway.
Intermediate+
Weight 43 kg
Pike push-up from a box
Total time 17 min
10:32 @95
unbroken thrusters and hspus
4/3 on the high pulls
Intermediate
12:31
7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 handstand push-ups
♂ 95-lb barbell
tiempos de ronda
R1 | 00:56 |
R2 | 01:25 | +29 s
R3 | 01:41 | +16 s
R4 | 01:51 | +10 s
R5 | 02:01 | +10 s
R6 | 02:14 | +13 s
R7 | 01:58 | -16 s
Ø 01:43 =🇲🇽12:06🇲🇽
Intermediate: 14:24
14:07
Last three sets my shoulders were cooked so I was only able to get 4-2-2 of hand stand pushups with little to no rest.
13:35 RX
Rx’d: 13:50
Slow and steady, but maintained unbroken on all.
M/ 43y/ 174lbs/ 68”
How’s it your slow and steady (at Rx no
less) smokes my max effort (int. scale)? 🙂
Nice job, CN!
13:13
35lb kettlebell
21:15:52
16:29
65Lb/7Rounds
20:00Time
Rx 8:38
*All sets Unbroken!
**That was HARD!!!
Was it hard? You didn’t stick around long enough to know!!! Fantastic, as usual Derek. 👊🏽💪🏽
7 rounds
7 thrusters @75#
7 SDHP @75#
7 Pike Push-Ups
Interestmediate
95#
Pile pushups
5 rounds
Beginner: 4:26
22 mins
M50
went up 10 lbs. after 4th round
65#
Pike push ups
14:57
those pike push ups killed me
Em jejum
Rx 11:50
11:46 min.
Rx 7:42
Unbroken on everything except the last two sets of hspu that I broke into 4/3.
Wow!
I love intra-family competition!! Y’all both rock!
I knew some folks (You and Derek) would be around 1 minute per round and maintain that. Nice work!
I knew some folks (You and Derek) would be around 1 minute per round and maintain that. Nice work!
Spent most of the time trying to get the earth to stop spinning
As long is it isn't a reference to the latest movie, lame
14:04
Spent most of the time on strict HSPUs
First round 0:43 last one 3:06
7 thrusters (43 kg)
7 sumo deadlift high pulls (43 kg)
7 handstand push-ups
RX ⏱️ 13.15
This was after a Hyrox Strength Training (1hour) 🫢
11:36 RX male. That was dead hard
Advanced with pike pushups
#65 barbell
pike pushups
F/42/180
57 yo M/ 5'9"/ 145 lbs
23:10
scaled to 75 lbs
strict HSPUs
F/35/135#/5’1
Holy moly
65lbs
Learning to scale when I new to is something I wish I did long ago. Intensity is all Iook for now.
Rx 17:02
7 sumo deadlift high pulls
7 pike push-ups
7 rounds, 12:02 min
11:21
7 sumo deadlift high pull-ups.
7 pike push-ups.
3 rounds
then
5 thrusters with 30 kg.
5 sumo deadlift high pull-ups.
5 pike push-ups.
4 rounds
in 14:36 minutes.
17:01. Intermediate, sub strict SP for hspu. Felt like moving thru mud today…
Did strict HSPU all rounds
4 rounds plus 4
40kg
Pikes
15:32
(Email: chemszion@gmail.com) Acheter du pentobarbital en ligne France
m42/Bw: 64kg
25 lbs.
11:27
16:22 min
7 rounds of:
7 thrusters
7 sumo deadlifts high pulls
7 strict pushups
45# barbell
Great!
M 53/77kg/175cm
7 rounds for time of: 19:59min.
7 thrusters
7 sumo deadlift high pulls
7 handstand push-ups
♂ 95-lb barbell=44kg
Struggled with HSPU technique.
Actually it was strict HSPU
65lbs, pike push-ups to 3" deficit
936
9:36
Pike to a deficit? Smart, and cool sub, amigo.
In 47:01 mins
UB HSPU until I couldn’t ( rd 6)
UB barbell
7 rounds
7 thrusters
7 sumo deadlift
7 pike press ups
Time 12:45
7 RFT
7 thruster @75#
7 power cleans @75#
7 band assisted strict hspu
Round times
R1 | 02:25 |
R2 | 02:26 | +1 s
R3 | 02:40 | +14 s
R4 | 02:41 | +1 s
R5 | 02:34 | -7 s
R6 | 02:28 | -6 s
R7 | 02:15 | -13 s
Ø 02:29
Lookin good , bb
Intermediate scale
14:05
63/5'8"/162
Back after 3 days of back spasms last week. Did a stretching focused hot yoga yesterday...just what the body needed.
Piked push-ups w/ feet on a 24" box...body probably not as vertical as desired.
An insidious workout. Anything that starts with thrusters is gonna suck. And 2 long movement exercises followed by an inverted movement...well programmed, HQ.
Insidious, indeed. “7 Hells”? Great job, Jim.
36#
12:30
Beginner option:4:30
30’ running clock:
0-15’:
3 rds
-500 m row
-4 wall walks
*rest in remaining time (about 3.5 minutes)
15-30’:
3 rds
-400 m run
-20 T2B
*rest in remaining time (about 4 minutes)
That's a sweet workout. Well programmed.
45lbs
regular push-ups
4 rounds 20 kg Barbell
7 Thrusters
7 Sumo DL high pull
7 pike pushups
My knee and my wrists begin to hurt
Yep, terrible, and nice time, Kevin.
Intermediate
4 rounds at 75, and 3 rounds at 65
7 rounds 75# bar
7 thrusters
7 sumo DL high pull
7?pike pushups
Ceiling too low for thrusters
7x for time
- 7 squat cleans
- 7 sumo deadlifts
- 7 pike pushups
2 sets at 95#
5 sets at 65#
18.03mins
Lucky 7s - 7RFT as written, sub elevated slow push ups negatives-45# BB for thrusters & sumos:10:00 flat, then went up to 55# & did one round in 1:59. Short on time, this AM, may revisit this later @ 55# again
Excellent!
Hotel gym 20# DBs
Sub high pulls with sumo squat into hammer curls
Post WOD: Walked 1 mile
Dumbbells 70# reduced to 60 after round 3
Pike pushups with knees on box
🥵
M/42/185
Rx 22;00
Rxd in the garage gym. Strict HSPU.
18:34.
all barbell movements unbroken. HSPU needed more than 1 set after the second round and then they became a bit of a time suck.
14:46
M/41/210
Intermediate 9:37
18:45
18:42
Strickt hand stand push up
Rx 15:36:82
15:31
24: 37 mins
Rx HSPU and thruster
scaled SDHP to 16kg KB for elbow
RX
rx/11:20
18:10
18:10
7 thrusters
7 sumo deadlift high pulls
7 decline 24inch push-ups
95-lb barbell
10:13
7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 pike push-ups
♂ 45 kg barbell
18:57 in total
15:04
👎🚮