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CrossFit Hero WOD

24.2K 572
  • 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, complete 7 rounds of the work in the order written. Men wear a 20 lb Weight Vest, and women wear a 14 lb Weight Vest throughout the workout.

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

Tips and Strategy

A long workout like “René” requires a steady, constant pace of about 75-80% of your 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 your wheelhouse (if, for instance, you’re a very fast runner) then bump up the intensity you put forth on that movement to help your overall score.

Intended Stimulus

“René” is a long workout that should feel sort of like running a 10k–continuous movement that mainly challenges your cardiovascular endurance. The movements should be done in a couple of big sets each or entirely unbroken. More than anything, your lungs should be burning throughout this WOD; so scale properly so you can move continuously.

Scaling Options

“René” is a long, grinding workout. Scale the volume, load, and/or the skill level (see: Pull-Up Scaling) so you can move through the workout at a steady pace with minimum rest periods. If you have to rest for more than 15 seconds at a time, you’ll sap the intensity out of this challenging hero WOD.

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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