René workout

René Crossfit Workout

Overview of René Workout

René is a CrossFit workout named after a Canadian soldier, René Paquette, who died in Afghanistan in 2006. This workout was created in his honor and is meant to be a tribute to his service. René is a hero workout that has been used in CrossFit competitions, including the CrossFit Games. It is a challenging workout that involves a combination of weightlifting and gymnastics movements. The workout is done for time, and the goal is to complete it as quickly as possible while maintaining proper form.

René: Workout Description

  • Run 400 meters
  • 21 walking lunges with 45-pound plate overhead
  • 15 pull-ups
  • 9 power cleans at 135 pounds

The workout is done for time, and the goal is to complete all five rounds as quickly as possible. The recommended weights for the workout are a 45-pound plate for the walking lunges and 135 pounds for the power cleans.

René: Workout Variations and Scaling Options

  • Reduce the weight of the walking lunges and power cleans
  • Use a resistance band or do jumping pull-ups instead of strict pull-ups
  • Reduce the number of rounds

It is important to choose a scaling option that is appropriate for your fitness level and allows you to maintain proper form throughout the workout.

René: Workout Tips and Strategies

  • Pace yourself during the runs to conserve energy for the other movements
  • Break up the walking lunges and pull-ups into manageable sets to avoid burnout
  • Use proper form during the power cleans to avoid injury
  • Take short breaks between movements to catch your breath and refocus

It is also recommended to warm up properly before starting the workout and to cool down and stretch afterward.

René Athlete Performance

  • Beginner: 35-40 minutes
  • Intermediate: 25-30 minutes
  • Advanced: 20-25 minutes

It is important to remember that these are just averages, and individual times will vary based on factors such as fitness level, age, and gender.


The René workout is a challenging CrossFit workout that honors the memory of a fallen soldier. It involves a combination of weightlifting and gymnastics movements and is done for time. By following the tips and strategies provided and choosing an appropriate scaling option, anyone can complete this workout and experience its benefits.