2024 Reps for Time
Teams of 3
400m run
45 power snatch
97 burpees
400m run
60 hang power cleans
81 pull ups
400m run
120 deadlifts
21 wall walks
400m run
Notes
Congratulations 2024 graduates!
Today’s workout is 2024 reps for time, to be completed in teams of 3. There will be four 400m runs. In between each run will be a couplet featuring a barbell movement and a bodyweight movement. The first couplet will be power snatches and burpees. The second couplet will be hang power cleans and pull ups. The final couplet will be deadlifts and wall walks. Your score is the time it takes your team to complete all of the reps.
Everything will be done OPWAAT-style except for the runs.
The runs should be completed together, as a team. Aim for about 2:00 per 400m if possible. If you are significantly slower than this, consider reducing the distance.
You will use a single weight on the barbell throughout the workout. It should feel like a moderate-heavy weight for the power snatch, a moderate weight for the hang power clean, and a light weight for the deadlift. Each team member should be completing 1-5 power snatches at a time, 5-10 hang power cleans at a time, and 10+ deadlifts at a time, before switching teammates.
Keep the burpee sets small enough to maintain a quick pace. maybe 3-5 per partner before switching.
Choose a pull up variation that allows you to get 5-10 reps at a time before switching. You may substitute ring rows or jumping pull ups if necessary.
The wall walks should be completed at a pace of about 4 per minute or faster. If you are significantly slower than this, consider reducing the range of motion on some or all of your reps. Switch teammates every 1-3 reps.