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7 CrossFit Arm Workouts to Forge Strength, Size and Muscle (Scaled and Beginner Options Included)

Functional arm workouts will build muscle and test and improve your biceps, triceps, forearm and grip strength, as well as strengthen your shoulders for CF.

3. Arm Workouts – The Seven (Adapted)

7 Rounds For Time:

  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Bicep Curls
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Chin-Ups

Complete 7 rounds of the movements in the order written. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7 Knees-to-Elbows, 7 Deadlifts, 7 Bicep Curls, 7 Kettlebell Swings, and 7 Chin-Ups.

Score is the time it takes to complete all 7 rounds.

Good Times for “The Seven” (estimated)
– Beginner: 40-49 minutes
– Intermediate: 33-39 minutes
– Advanced: 25-32 minutes
– Elite: <24 minutes

Arm Workouts – Scaling Options 

This workout is meant to be relatively long—30+ minutes for most athletes. The load should feel moderate—not maximal. Scale the volume, the load, and/or the skill level so you can complete this workout in under an hour.

The rest in this WOD is during the transitions—when you move, for instance, from the thrusters to the knees-to-elbows. If you have to break up the sets of 7 reps into smaller bits, then either the load is too heavy and/or the skill level is too high.

Arm Workouts – Intermediate

5 Rounds 
7 Push-Ups
7 Thrusters (95/65lb)
7 Knees-to-Elbows
7 Deadlifts (155/105 lb)
7 Bicep Curls
7 Kettlebell Swings (53/35lb)
7 Chin-Ups

Arm Workouts – Beginner 

5 Rounds 
Box/Bench Push-Ups
7 Thrusters (45/35lb) 
Hanging Knee Raises
7 Deadlifts (95/65lb) 
7 Bicep Curls
7 Kettlebell Swings (35/26lb) 
Ring Rows

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