For regular people

Lucky Number 7

Lucky Number 7

“7 heaven” (yes that is also a drinking game or a child’s game) – “7×7” – “7 sins” – “Lucky Number 7” – This thing has been called many things, but it is nowhere near being in heaven… Or so I imagine.

The first time I was put through this workout was at one of my first CrossFit classes. I had the joy of working out with my workout buddy Lauren at the time, and she kicked my behind the very first time this was on the program. My initial time was 23’18”, but the last time I did it I reached 15’16”.


Always warm up prior to doing a crossfit WOD (workout of the day). Also, you could easily pair this up with a weightlifting session, and/or increase the “toughness”-level by adding a buy-in and a buy-out to the WOD. I like to add a 100 DU (double under) buy-in and -out to the 7×7. Having a buy-in and -out means you start the workout off with the buy-in and wrap it off with the buy-out. You must not start the WOD until the buy-in is complete, nor may you start the buy-out until the WOD is done.


7 lucky exercises, 7 lucky repetitions, 7 lucky rounds

  • Pull-ups
  • Kettlebell Squats
  • Burpees
  • Push-ups
  • Box jumps
  • Sit-ups
  • Kettlebell Swings


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