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Workout Programming: 7 Workouts Using the Number 7


Workout programming can get boring. Don’t get me wrong, it’s great to sit down and write programming focused on specific goals, but it can get kind of monotonous.

So I thought this would be fun: Come up with a group of workouts all focused on a central theme that I could spread around some of the programming that I do. And guess what? It was fun. Here’s a group of workouts that you can do in your local CrossFit box or in your home. Most of them won’t require fancy equipment, but a few do.

Here are my 7 workouts, all involving the number 7! They are not intended to be done on sequential days, but mixed in to your regular programming schedule

Workout #1

7 Rounds for time:
7 Deadlifts at your bodyweight
7 Hand-Release Pushups

How to Scale: Scale the deadlift to whatever is a tough 7 reps for you, but what you can still do unbroken. For me, I’m 185 pounds, so that’s what I used. It got tough towards the end, but still maintainable. For the pushups, scale back to regular pushups or pushups on your knees.

Workout #2

7 Minute AMRAP (As Many Reps as Possible)
7 Dumbbell Snatches Right Arm
7 Dumbbell Snatches Left Arm
14 Burpees

How to Scale: You’ll want the snatch weight here moderate. Heavy enough to challenge you on rep 7, but not light enough to where you feel like it’s nothing and you fly through it.

Workout #3

7 Minute AMRAP (As Many Reps as Possible)
1 Minute of Burpees
1 Minute of Box Jumps/Step Ups
1 Minute of Plank (if you break, do burpees for remainder of minute)
1 Minute of Air Squats
1 Minute of Push Ups
1 Minute of L-Sit/Flutter Kicks/Bicycle Kicks (choose based upon your skill set)
1 Minute of Burpees

How to Scale: This workout is a burpee sandwich. Enjoy taking a bite of that. You’ll be trying to get as many reps as you can in this 7 minutes (7 movements at 1 minute each). Scale each of the movements as your normally would.

Workout #4

11 Rounds
7 Overhead Squats 115 for guys/85 for ladies. (Scale weight appropriately)
7 Chest to Bar Pull-ups

How to Scale:  The weight should be moderate. You should be able to hit 7 reps unbroken for most (ie: more than 6 rounds) if not all of this workout.  For the Chest To Bar, scale down to regular pull-ups or ring rows depending on your skill level.

Workout #5

7 Rounds
7 Push Press @ 95 Male / 65 Female
7 Snatch @ 95 Male / 65 Female

How to Scale: The goal here is a light weight that’s a fast (with good form) 7 reps for each of the exercises. If 95 is too much for you, scale it down to 75 or ladies may need an empty barbell.

Workout #6

35:00 AMRAP (As Many Reps as Possible)
7 Cleans @ 135 Male / 95 Female
14 Deadlifts @ 135 Male / 95 Female
21 Burpees
28 Push Ups
35 Double Unders/70 Single Unders
28 Push Ups
21 Burpees
14 Deadlifts
7 Cleans

How to Scale: This is a Chipper/Ladder style WoD. In 35 minutes, go as far as possible. You must do the movements in the order that they are listed. The weight should be a heavy clean and a light to moderate deadlift.

Workout #7

7 Minute AMRAP (As Many Reps as Possible)
7 Single Arm Kettlebell Swings (Right Arm)
7 Single Arm Kettlebell Swings (Left Arm)
7 Burpees

How to scale: The weight for the KB should be heavy! You’re doing 7 per side so go big here. If you are popping with the hips properly you can move some pretty good weight so go big. I’d say minimum of 53lbs for guys, but as always, scale accordingly.


7 Minutes of Heaven (aka Burpees!)
In 7 minutes, complete as many burpees as possible.

Who can forget this monster from the 2012 CrossFit Open? If you’ve lived through it, don’t feel like you have to repeat it. If you’ve never done it, go for it. Then you’ll understand how a part of me died the day I did it.


Well that was fun. I think there’s some decently good stuff here. Again, I wouldn’t go through them sequentially, that’s not the point. They are designed to be mixed in to an existing workout structure to give you a change of pace from what you’re normally doing.

Have any good workouts you’d like to share? Share them here in the comments or on the EveryLastRep Facebook Page