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CrossFit Hero WOD

29.8K 758
  • 7 Rounds for Time
  • 400 meter Run
  • 21 Walking Lunges
  • 15 Pull-Ups
  • 9 Burpees
  • Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work in the order written for 7 rounds. Men wear a 20 lb Weight Vest, and women wear a 14 lb Weight Vest throughout the workout.

Score is the time on the clock when the final Burpee is completed.

Tips and Strategy

A long workout like “René” requires a steady, constant pace of about 75-80% of maximum effort. Keep moving and rest only during the transition from one movement to the next. If there’s a movement in the workout that’s in the athlete’s wheelhouse (if, for instance, the athlete is a very fast runner) then bump up the intensity on that movement to help the overall score.

Intended Stimulus

“René” is a long workout that should feel sort of like running a 10k–continuous movement that mainly challenges the athlete’s cardiovascular endurance. The movements should be done in a couple of big sets each or entirely unbroken. More than anything, the lungs should be burning throughout this WOD.

Scaling Options

“René” is a long, grinding workout. Athletes should scale the volume, load, and/or the skill level (see: Pull-Up Scaling) so they can move at a steady pace with minimum rest periods. Long rest breaks will sap the intensity out of this challenging hero WOD, so scale accordingly.

5 Rounds for Time
400 meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
No Weight Vest

4 Rounds for Time
400 meter Run
21 Walking Lunges
15 Ring Rows 
9 Burpees
No Weight Vest

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namesake photo

Background: Dedicated to Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, who died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

This “René” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, August 14, 2015 (150814).

See also: All Hero WODs, All Weight Vest WODs

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