You and your friend/significant other are into getting the best shape of your life? Then partner workouts might be just what you need.
You get to spend quality time together while becoming fitter. What’s not to love?
Learn from Lauren Fisher and Rasmus Andersen, a couple that works out together, and find out what you can learn from them. We have added 10 partner workouts for you to try.
LAUREN AND RASMUS
Lauren Fisher and Rasmus Andersen are a dynamic duo that push and inspire each other to operate and excel at the highest competitive levels in their sport. Their partnership extends beyond the walls of the Box, and this helps them to pursue their goals together.
Lauren Fisher: “Having a relationship with someone not only outside of the gym, but inside of the gym, means that we hold each other accountable and we make sure we stay on track with our goals.”
These 10 workouts are designed for you to complete with a loved one, “frenemy”, training buddy or anyone else that you enjoy throwing down with. Pick one where you can work together and encourage each other through the pain!
“Those who train together, stay together.”
Remember to wear the right gear for each workout and give yourself the best possible chance of success.
PARTNER WORKOUTS 1
- 80 wall balls / dip hold
- 80 T2B / wall ski sit
- 80 STOH (115, 75lb) / Plank
- 80 DU / L-Sit
- 80 Deadlifts (50% of bodyweight) / HS hold (against wall or freestanding)
PARTNER WORKOUTS 2
One partner works, one rests.
- 1000m row
- 100 walking lunge
- 400m sled pull (45 lb plate)
- 100 power cleans 135/95 lb
- 1000m row
- 100 bar facing burpees
- 400m sled pull
- 100 air squats
- 1000m row
TIP: THis is a tough, longer workout so pace yourself, but get ready to move quickly when it comes to exercises such as the bar facing burpees.
The haptic technology on the upper of the Nike Metcon 4 is useful for keeping you stable, yet flexible and responsive during this partner workout.
The tri-star shapes (think of this as a rubberized TPU, inspired by the rubber outsole) can be individually printed large or small anywhere on the shoe, adding strategic durability where it’s needed most. High-wear areas like the toe box, heel and sides are much stronger, and this has the additional benefit of leaving mesh for breathability and flexibility in other spots.
PARTNER WORKOUTS 3
3 rounds. One partner works for one minute whilst the other rests for one minute.
- KB swings
- Burpee box jump overs
- Sit ups
- Air squats
PARTNER WORKOUTS 4
- Hang cleans
- Push press
- Overhead squat
THE NIKE METCON 4
The brand new Nike Metcon 4 Training Shoes are designed to reflect and compliment each other, just like any strong partnership.
These limited edition Nike Metcons are designed with mirror image detailing, such as the inverted black and white colouring on the sole and upper, or the contrasting swooshes.
Each training shoe also features a pop of colour on the heel counter and a stripe of material that also features the Metcon text. These are contrasting colours, so they work well together and create a strong visual effect. Each insole contains an inverted version of the other in the same yellow and purple colours. The final touch that ties them together into a partnership is the metallic silver heel clip, an important functional addition to help keep your feet stable yet responsive for lifting.
Features of The Nike Metcon 4
- 4mm offset
- Heel clip stabilises your foot during side-to-side movements
- Sticky rubber in the forefoot provides excellent traction for sled pushes
- Textured rubber wraps up the midfoot for durability during rope exercises
- Mesh on the heel and ankle help keep your feet cool
- Heel counter reduces drag on handstand push ups
- Flywire cables offer lightweight support when and where you need it
PARTNER WORKOUTS 5
For time. Alternate every 5 reps.
- 100 thrusters
- 100 pull ups
- 100 burpees
PARTNER WOD 6
Partners must run together, break up reps as required.
- Run 800m
- 70 hand release push ups
- Run 400m
- 70 power cleans
- Run 200m
- 70 bar facing burpees
Partner WODs are also a great way to build an even closer relationship with that special someone, because there is nothing like a bit of shared suffering to help strengthen the bonds that tie you together! As Fredrich Nietzsche said:
“Invisible threads are the strongest ties”
PARTNER WORKOUTS 7
Score is total reps.
- Partner A: 400m run
- Partner B: Back squats (135/95 lb)
- Then swap and repeat…
- Partner A: 400m run
- Partner B: Deadlifts (135/95 lb)
PARTNER WORKOUTS 8
- 50 DU per partner
- 200 pull ups
- 40 DU per partner
- 200 push ups
- 30 DU per partner
- 200 sit ups
- 20 DU per partner
- 200 Squats
- 10 DU per partner
PARTNER WOD 9
5 rounds for time.
- 50 calorie row
- 40 wall balls
- 30 sit ups
- 20 burpees
- 10 tire flips
PARTNER WORKOUTS 10
EMOM 15 minutes
- 8 alternating dumbbell snatches
- After each 3 minutes perform 50 DU
Complete the perfect Valentine’s Day with the new Nike Metcon 4 styles.
- training periodisation: Courtesy of CrossFit Inc.