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Partner WOD Benefits, Disadvantages, Plus 20 Workouts

You have a partner but don’t know which workouts to do together? You want to know the benefits of working out with someone else to drag that person to the Box with you? We got you covered.

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.

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