10 Hard-Hitting Partner Workouts for Power Couples

"Happiness is only real when shared" - so who will you workout with today?

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.”

Rasmus and Lauren pre-workout

WORKOUTS

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 WOD 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)
Keep your form tight

PARTNER WOD 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 WOD 3

3 rounds. One partner works for one minute whilst the other rests for one minute.

  • KB swings
  • Push-Ups
  • Burpee box jump overs
  • Sit ups
  • Air squats
Lauren Fisher powering through the air squats

PARTNER WOD 4

40-30-20-10

  • Burpees
  • Hang cleans
  • Push press
  • Overhead squat

THE NIKE METCON 4

 

For Him, for Her
For Him, for Her

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 WOD 5

For time. Alternate every 5 reps.

  • 100 thrusters
  • 100 pull ups
  • 100 burpees
Work together to help each other achieve success

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
For Her, for Him

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 WOD 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 WOD 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
Attention to detail: Check out the inverted insole design and the styling on the tips of the lace.

PARTNER WOD 9

5 rounds for time.

  • 50 calorie row
  • 40 wall balls
  • 30 sit ups
  • 20 burpees
  • 10 tire flips
Lauren and Rasmus

PARTNER WOD 10

EMOM 15 minutes

  • 8 alternating dumbbell snatches
  • After each 3 minutes perform 50 DU

Complete the perfect Valentine’s Day:

For Him

For Her

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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