Lucky 7’s

Today’s WOD is all about “Lucky 7’s.” This workout is a total-body blast designed to improve strength, endurance, and mental toughness. If you’re ready to test your limits, this one’s got your name on it! With a mix of explosive movements, bodyweight exercises, and weighted carries, this WOD will keep your heart rate up while challenging your muscles. Plus, it’s packed with modifications to make it work for everyone—from beginners to advanced fitness enthusiasts.

What’s in the Lucky 7’s WOD?

Structure:

• 5 Rounds of 7 reps for each exercise.
• Followed by an AMRAP finisher (as many rounds as possible).

Here’s how it breaks down:

Main Workout (5 Rounds)

1. 7 Power Punches – Alternate punches while maintaining a strong core.
   • Modification: Slow down the punches for more control.
2. 7 Jump Squats – Explode upward from a squat position.
   • Modification: Opt for regular squats or half squats if needed.
3. 7 Sprawls – Quickly drop to the ground into a plank and jump back up.
   • Modification: Step back into a plank and step back up.
4. 7 3-Count Mountain Climbers – Drive knees toward your chest three times per rep.
   • Modification: Go slower or do standard mountain climbers.
5. 7 Push-Ups – Engage your chest, shoulders, and core.
   • Modification: Drop to your knees for assisted push-ups.
6. 7 Sit-Ups – Lift your upper body toward your knees, engaging the abs.
   • Modification: Do crunches instead.
7. 7 Reverse Crunches – Pull your knees towards your chest from a lying position.
   • Modification: Bend your knees less for a lighter variation.

AMRAP Finisher

Once you’ve completed all five rounds, dive straight into this AMRAP:

1. 1 Lap Farmer’s Carry – Grab weights (dumbbells or kettlebells) and walk.
   • Modification: Use lighter weights or do the carry in place if space is limited.
2. 25 Banded Bicep Curls – Use resistance bands for curls.
   • Modification: Adjust band tension or use light dumbbells.
3. 2 Laps Waiter’s Carry – Hold a weight overhead with one arm as you walk.
   • Modification: Use a lighter weight or reduce the number of laps.
4. 25 Upright Rows (band or kettlebell) – Pull the weight upward toward your chin.
   • Modification: Opt for lower resistance or slower reps.
5. 4 Turkish Get-Ups (TGUs) per side – Focus on balance, strength, and coordination.
   • Modification: Skip the weight and perform just the motion.

Tips for Maximizing the Lucky 7’s WOD

• Warm-up thoroughly: Include dynamic stretches and light cardio to prepare your muscles and joints.
• Keep good form: Focus on proper technique, especially during explosive and weighted movements.
• Adjust the pace: Go at a steady pace to maintain good form but challenge yourself to minimize rest.
• Hydrate: This workout is intense, so keep water nearby.
• Cooldown and stretch: Don’t skip the cooldown. Stretching will help with muscle recovery.

Ready to Give it a Try?

Jump into this total-body WOD and feel the burn! Share your progress on social media using #GRITWOD or tag us at the Academy of Self Defense in Santa Clara. Let’s see your version of Lucky 7’s—no excuses, just results!

Call to Action

Want to experience this WOD in person? Sign up for a free trial class at the Academy of Self Defense in Santa Clara. Explore more group fitness classes that combine strength training, MMA fitness, and functional training!