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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

“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.

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