Intermediate
Lucky Number 7
Seven moves, seven reps: a clever full-body WOD.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A circuit built around the number 7: seven reps of seven key movements, from the muscle-up to the jump squat. Easy to remember, complete to execute.
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The circuit (3 rounds)
5 min between rounds, 30 s between exercises.
Round 1 / 3
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Muscle-ups
7reps
2
Pull-ups
7reps
3
Dips
7reps
4
Push-ups
7reps
5
Sit-ups
7reps
6
Jump squats
7reps
7
Muscle-ups
7reps
⏱ Rest timers
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Recommended gear for this WOD
To train these exercises more comfortably and safely:
Bar and dips at home? A power tower combines both on a single station.
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