If you were looking for a list of workouts to do together with your better half, you have found it. No matter the motive, you need a partner WOD as soon as possible to sweat, and possibly complain at the end of the training, together.
Perhaps the Coronavirus took the best of your fitness the past months and you and your partner would like to get back in shape. Maybe you are just simply tired of working out alone and wants to drag someone else to the nearest Box with you. Nothing better than a partner WOD to get things going.
Who knows, maybe you just got excited with the new CrossFit competition Pair Up Throwndown created recently and wants to keep working out with another person.
Check out the benefits of working out together with someone else, some downsides of it, and 20 workouts to get you to start getting fitter with another person.
Benefits of Partner WOD
Doing a workout of the day with another person has a similar feeling of bringing the best of CrossFit closer to you: the community.
Some athletes may feel that they get an extra lung if there is someone screaming at you, sometimes nicely, to get you to finish a training session. It might sound like torture to some people, but not for CrossFitters.
Now imagine bringing that sense of CrossFit community even closer to you. The belonging, the combined effort and the selfless happiness when someone else gets a new PR or their first muscle-up.
Roughly comparing, doing a standard CrossFit WOD is like studying in a room with 15 people, and a partner WOD is similar to having 1 on 1 private class.
If you are partnering up with someone who lives with you, then you probably have common goals. This could be extremely helpful if you both decide to start eating healthier, or try out a new diet because everyone in the household will have the same objective and will work together towards accomplishing it.
You will also always have a spotter for when you are lifting heavy weights. Your partner will literally be your supporter while you are breaking a sweat.
Lastly, accountability is another great reason to have a go at a partner WOD. This goes hand-in-hand with the common goals benefit, as you and your partner will hold each other accountable to go to the Box and will keep track of what must be done to get to that coveted objective you both set on day one.
Cons of Working Out Together
The obvious collateral effect of doing a partner WOD is the loss of the “me time” you usually would get when working out by yourself. You do not get to clear out your head and focus on your movements if there is someone else watching you, or if you need to perform GHD sit-ups in synchronization.
Working out with another person means you two probably have different fitness levels. That is most common when it is a man and a woman partnering up for a WOD. Luckily, for workouts involving weight lifting, women’s weights are usually lower than men’s. Also you can always scale back the WOD, accordingly.
If some of the movement standards in a particular WOD is new to you, perhaps you will sacrifice form for speed, which is less than ideal when training. If your partner is better or faster at one exercise than you are, you might find yourself rushing to get to his level and could get injured in the process.
Partner WOD
“Roza”
AMRAP (with partner) in 24 minutes:
- Buy-in: 2,004 meter partner run
Then, in the remaining time, AMRAP of:
- 12 synchro push-ups
- 9 synchro walking lunges
- 12 synchro toes-to-bar
- 9 synchro sit-ups
Wear a weight vest (20/14lb).
Score is the total number of repetitions completed in the AMRAP portion of the workout before the 24-minute clock stops.
Workout by coach Bartosz Gruca of Centrum Fitness Lea.
“Laura”
AMRAP (with partner) in 21 minutes:
- 30 calorie row
- 20 burpees over rower
- 10 power cleans (155/105lb)
Score is the total number of rounds and repetitions completed before the 21-minute clock stops.
Scaling options:
AMRAP (with partner) in 21 minutes
- 30 calorie row
- 20 burpees
- 10 power cleans (65/45lb)
CrossFit Hero WOD.
“Simon”
For time (with partner):
- 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
- 200 Ring Rows / Overhead Plate Hold (45/25 lb)
- 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
- 2,021 meter Row
- 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
- 200 Ring Rows / Overhead Plate Hold (45/25 lb)
- 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
Wear a Weight Vest (20/14 lb).
Partner A will start with the 100 push-ups to box step-ups while partner B will hold the dumbbell in a goblet squat. Switch as you like until the 100 reps are completed.
Next, athlete will move on to the 200 ring rows while the other athlete is holding the plate overhead. Switch as you like until the 200 reps are completed, and so on.
Score is the time on the clock when the last rep of the push-ups to box step-ups is completed.
This workout is dedicated to Simon Camilo Corteza who passed away on January 2021 from COVID-19.
This is a CrossFit deluxe memorial WOD.
“TTTTD75”
AMRAP (with a partner) in 26 minutes:
- 52/42 calorie row
- 52 Wall Ball Shots (20/14 lb, 10/9 ft)
- 52 Box Jump Overs (24/20 in)
- 26 Clean-and-Jerks (115/80 lb)
- 26 Bar Muscle-Ups
- 26 Squat Snatches (115/80 lb)
Prescribe the work in the order written. One partner working at a time. Reps can be shared any how. For mixed doubles, row 52 calories; for females only team, row 42 calories.
Score is the total number of rounds and repetitions completed before the 26-minute clock stops.
Scaling option:
AMRAP (with partner) in 26 minutes:
- 52/42 calorie Row
- 52 Wall Ball Shots (20/14 lb, 10/9 ft)
- 52 Box Jump Overs (24/20 in)
- 26 Clean-and-Jerks (95/65 lb)
- 26 Burpee Pull-Ups
- 26 Squat Snatches (95/65 lb)
Partner WOD
“Garner”
10 rounds for time (with a partner)
- 200 meter Farmer’s Carry (2×53/35 lb)
- 18 Kettlebell Thrusters (2×53/35 lb)
- 20 Pull-Ups
Complete the prescribed work in the order written for 10 rounds. One partner works at a time. Switch as necessary.
Score is the time on the clock when the last round of the pull-ups is completed.
Tribute WOD for Zack Garner.
“You Go I Go”
AMRAP (with a partner) in 12 minutes:
- 7 Burpees
- 6/4 calorie Assault Airbike
- 3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
- 3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Partners switch after each full round.
Prescribe the exercises in the order written. One partner at a time. Partner 1 completes a round, then partner 2 completes a full round, then switch again. Continue in this way for the full 12 minutes.
Score is the total number of rounds and repetitions completed together before the 12-minute clock stops.
Workout designed by Assault Fitness.
“Sandpaper”
AMRAP (with a partner) in 16 minutes:
- 2 Dumbbell Power Cleans (2×50/35 lb)
- 2 Dumbbell Thrusters (2×50/35 lb)
- 30 Double-Unders (together)
- 4 Dumbbell Power Cleans (2×50/35 lb)
- 4 Dumbbell Thrusters (2×50/35 lb)
- 30 Double-Unders (together)
Continue this pattern, adding 2 dumbbell hang power clean and 2 dumbbell thrusters each round.
Perform the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 16-minute clock stops.
Benchmark WOD created by coach Ben Bergeron.
“Brian Lavinge – Brandon Stalker”
AMRAP (with a partner) in 42 minutes:
Brian Lavigne
- From 0:00-21:00, complete:
- Buy-In: 111 Push-Ups
In the remaining time, AMRAP of:
- 2 Squat Cleans (each at 185/135 lb)
- 30 Burpees (switch after every rep)
- 54 Pull-Ups
Brandon Stalker
- From 21:00-42:00, complete:
- Buy-In: 514 meter Row (each)
In the remaining time, AMRAP of:
- 24 Air Squats
- 7 Kettlebell Box Step Overs (24/20 in, 2×70/53 lb)
- 3 American Kettlebell Swings (70/53 lb)
- 118 meter Partner Run
This workout consists of two 21-minute AMRAPs to be performed with a partner back to back.
Score is the total number of repetitions completed before the 42-minute clock stops.
Workout by coach Dan Fry of CrossFit Superfly.
Partner WOD
“Chris Davis”
For time (with a partner):
- Buy-In: 1960 meter Row
Then, 10 Rounds of:
- 17 Box Jumps (24/20 in)
- 19 Burpees
- 59 Double-Unders
- 1 Squat Clean (225/155 lb, each)
- Buy-Out: 2,019 meter Row
Athlete must complete the buy-in of 1,960 meter row as a team. Then directly into 10 rounds of the prescribed work. The team can divide the work however for the box jumps, burpees, and double-unders. Each athlete must complete 1 squat clean at the end of each round. To complete the workout, the team must perform the buy-out of 2,109 meter row.
Score is the time on the clock when the buy-out is completed.
Workout by Kiffer Davis, owner of CrossFit Sulphur Springs and son of Chris Davis.
“Kobe”
AMRAP (with a partner) in 54 minutes:
- 5 Rope Climbs (15 ft)
- 8 Bear Complexes* (135/95 lb)
- 18 Burpees
- 24 Wall Ball Shots (20/14 lb)
- 81 calorie Echo Bike
- Then, 7-minute silent Cool-Down (together)
One partner works at a time.
1 bear complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.
This endurance workout is in memory of Kobe Bryant and his daughter Gianna.
Workout designed by coach Mark Nolan from Molon Labe CrossFit.
“210506-Mayhem”
For time (with a partner):
2 Rounds each of:
- 20/15 calorie Standing Bike Erg
- 15 Deadlifts (135/95 lb)
- 10 Handstand Push-Ups
- 5 Burpee Box Get Overs (30/24 in)
Then, 2 Rounds each of:
- 20/15 calorie Standing Bike Erg
- 15 Deadlifts (225/155 lb)
- 10 Handstand Push-Ups
- 5 Burpee Box Get Overs (30/24 in)
Finally, 2 Rounds each of:
- 20/15 calorie Standing Bike Erg
- 15 Deadlifts (315/235 lb)
- 10 Handstand Push-Ups
- 5 Burpee Box Get Overs (30/24 in)
Partner A will complete a full round followed by partner B. Both partners must complete 2 rounds before increasing the deadlift weight.
Score is the time on the clock when the last round of the burpee box get overs is completed.
Workout by Mayhem Nation.
“SAB Qualifier 18.2”
AMRAP (with a partner) in 18 minutes:
- 2-4-6-8-10-12-14-16-18… Reps
- Chest-to-Bar Pull-Ups
- Box Jump Overs (24/20 in)
Then, from 10:00-18:00:
- 3 rep max Shoulder-to-Overhead
Part A: the athletes need to perform 2 chest-to-bar pull-ups and 2 box jump overs to complete the first round with each round increasing by 2 additional reps (second round is 4 chest-to-bar and 4 box jump overs, and so on). The workout is running for 10 minutes and the score for part A is the total repetitions completed. Athletes may change as often as they want to, but male/female team must flip the box from 24’’ to 20’’ when changing the working partner.
Part B: after part A finished, both athletes move to part B which has an 8 minute time cap. Both athletes start with empty barbell and load their chosen weight without help. As long as athlete A is working, athlete B is not allowed to lift. As soon as athlete A drops the bar, they must tag hands and athlete B is allowed to start his attempt. Loading the barbell while the other athlete is working is permitted. Athletes may increase, but not decrease the weights, fi they fail their first attempt. Score for part B needs to be entered separately for each athlete.
This is a Swiss Alpine Battle workout.
Partner WOD
“TTTTD63”
For time (with a partner):
- 6 Alternating Rounds of (3 each):
- 15 foot Handstand Walk
- 6 Burpee Box Jump Overs (30/24 in)
- 15 foot Handstand Walk
- 6 Bar Muscle-Ups
- 15 foot Handstand Walk
Directly into, 4 Alternating Rounds of (2 each):
- 12 Chest-to-Bar Pull-Ups
- 45 foot Dumbbell Overhead Walking Lunges (50/35 lb)
- 20/16 calorie Row
Time Cap: 24 minutes
For the first 6 rounds, athletes will perform one complete round before switching. The same gores for the next 4 rounds.
Score is the time on the clock when the last round of the calorie row is completed.
Workout by Training Think Tank Throwdown Series.
“Alice”
4 rounds for time (with a partner):
- 300 meter Run (together)
- 30 Power Cleans (30 kg)
- 30 Burpees
- 30 calorie Air Bike
- 30 Air Squats
- 30 Alternating Lunges
- 30 calories Air Bike
- 30 Deadlifts (30 kg)
- 30 Ball Slams (9/6 kg)
- 30 calorie Air Bike
Buy-Out: 300 AbMat Sit-Ups
The prescribed weight for deadlifts is 30 kg for both men and women.
Score is the time on the clock when the 300 sit-ups are completed.
Tribute WOD for Alice Elderton designed by Phillip Myerscough.
“Suffer In Place”
AMRAP (with a partner) in 18 minutes:
- 6 Rounds of:
- 1 minute Plank Hold / Push-Ups
- 1 minute Wall Sit Hold / Jumping Squats
- 1 minute Handstand Hold / Hollow Rocks
One partner does the hold while the other does the movement. Swap after each completed 3 minute-round.
Score is the total number of repetitions (push-ups, jumping squats, and hollow rocks) completed with partners’ scores combined.
Workout designed by Brendan Walcoff.
“Cash”
AMRAP (with a partner) in 20 minutes:
- 20 calorie ski erg
- 20 sandbag lunges
- 20 burpee broad jumps
One athlete works at a time.
One round of cash consists of 3 exercises, 20 calories/reps each, which have to be repeated for the duration of 20 minutes. Team can split calories/repetitions however they want.
Score is the total number of rounds and repetitions completed before the 20-minute clock stops.
Workout designed by Hyrox.
Partner WOD
“Poncho”
6 rounds for time (with a partner):
Partner A:
- 6 Overhead Squats (135/95 lb)
- 6 Front Squats (135/95 lb)
- 6 Back Squats (135/95 lb)
Partner B:
- 6 Burpee Box Jump Overs (24/20 in)
Switch after every round.
Score is the time on the clock when the last round is completed.
Memorial WOD designed by Poncho and Kayla Bear.
“New Year’s Even 2016”
AMRAP (with a partner) in 20 minutes:
Partner A performs a 400 meter run while partner B completes as many reps as possible, then switch.
- 16 Hand Release Push-Ups
- 16 Deadlifts (155/105 lb)
- 16 Ball Slams (50/30 lb)
- 16 Box Jumps (24/20 in)
When partner A returns from the run, athletes switch. Partner B starts the run and partner A continues the AMRAP where their partner left off.
Score is the cumulative total number of rounds and repetitions completed of the AMRAP portion of the workout before the 20-minute clock stops.
Workout designed by 555 Fitness.
“TTTTD26”
For time (with a partner):
- 100 Double-Unders
- 75 calorie Row
- 50 Burpees
- 100 Double-Unders
- 75 calorie Row
- 50 Air Squats (each)
- 100 Double-Unders
- 75 calorie Row
- 50 Burpees
- 100 Double-Unders
- 75 calorie Row
- 50 Walking Lunges (each)
Only one athlete works at a time. Split the work as necessary.
After each movement, you get on a one-arm plank and draw a snowman on a piece of paper. You cannot move from one exercise to the next one until all reps have been completed and you draw that portion of the snowman.
Base Snowball = 100 Double Unders
Body Snowball = 75 Cal Row
Head Snowball = 50 Burpees
Hat = 100 Double Unders
Eyes = 75 Cal Row
Nose = 50 Air Squats (each)
Mouth = 100 Double Unders
Pipe = 75 Cal Row
Arms = 50 Burpees
Buttons = 100 Double Unders
Scarf = 75 Cal Row
Eyebrows = 50 Walking Lunge steps (each)
Workout designed by Training Think Tank Throwdown Series.
“The Stache”
AMRAP (with a partner) in 33 minutes:
- 400 meter Run
- 12 Push-Ups
- 31 Alternating Lunges
- 19 Burpees
- 54 Air Squats
Complete the workout in the order written. One partner works at a time. Partners may switch as needed.
Score is the total number of rounds and repetitions completed before the 33-minute clock stops.
This is a memorial WOD dedicated to Sgt. George Phillip Moskowitz who died on December 31 2019.
Workout designed by the Fairfax City Police Department.
