Workout Description

Why This Workout Is Hard

A chipper workout with 7 distinct movements testing gymnastics, weightlifting, and conditioning.

Benchmark Times for Seven Deadly Sins

• Elite: <19:01
• Advanced: 19:01-17:31
• Intermediate: 17:31-14:31
• Beginner: >14:31

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume across varied movements tests broad muscular stamina: pulling/grip (C2B, T2B), posterior chain/grip (DLs), calves/coordination (DUs), legs (Box Jumps), full-body (Burpees), and full-body lifting (Cleans).
• Endurance (7/10): A chipper for time with 7 distinct movements: 10 C2B, 20 T2B, 30 Deadlifts (185lb), 100 DUs, 30 Box Jumps, 20 Burpees, 10 Cleans (185lb). The variety and moderate-to-high reps create a significant cardiovascular and muscular endurance challenge.
• Power (7/10): Cleans, box jumps, and burpees are primary power movements. Kipping C2B/T2B and explosive deadlifts also contribute. Maintaining power across the varied chipper is key.
• Strength (6/10): Deadlifts and cleans at 185/135 lbs are moderate-heavy loads that test strength endurance. C2B and T2B require good relative pulling and core strength.
• Speed (6/10): Efficient transitions between the 7 movements and fast cycling of reps within each station are crucial for a good time.
• Flexibility (5/10): Requires mobility for C2B, T2B (hamstrings, shoulders), deadlifts, DUs (wrist/shoulder), box jumps, and cleans (front rack, squat if caught low).

Modality Profile

A chipper with multiple gymnastics movements (Chest-to-Bar Pull-Ups, Toes-to-Bars, Burpees), a monostructural component (Double-Unders), and weightlifting movements (Deadlifts, Cleans, Box Jumps). Gymnastics dominant.

Similar Workouts to Seven Deadly Sins

If you enjoy Seven Deadly Sins, you might also like these similar CrossFit WODs:

• Open 22.1 (91% similar) - AMRAP in 15 minutes 3 Wall Walks 12 Dumbbell Snatches (50/35 lb) 15 Box Jump Overs...
• Marco (91% similar) - 3 Rounds for Time 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters (135/95 lb)...
• AGOQ 21.1 (91% similar) - 5 Rounds for Time 15 Handstand Push-Ups 15 Dumbbell Shoulder-to-Overheads (2x50/35 lb) 15 calorie Ro...
• Open 23.1 (91% similar) - For time (14 min cap): 60 calorie row 50 toes-to-bars 40 wall-ball shots (20/14 lb) 30 cleans (145/9...
• Open 14.4 (91% similar) - AMRAP in 14 minutes 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14 lb 30 cleans, 135/95 lb...
• Heavy Helen (90% similar) - 3 Rounds for Time 400 meter Run 21 Kettlebell Swings (70/53 lb) 12 Chest-to-Bar Pull-Ups...
• The Inferno (90% similar) - For Time 100 Double-Unders 35 Air Squats 30 Deadlifts (165/115 lb) 75 Double-Unders 35 Air Squats 20...
• Schlitz (90% similar) - 4 Rounds for Time 400 meter Run 4 Muscle-Ups 40 Double-Unders...

These WODs similar to Seven Deadly Sins share comparable training demands, time domains, and movement patterns.