Just when you think you’re beginning to get a handle on CrossFit, in comes the partner WODs.

These workouts look like you’re getting help.

In reality, you’re working just as hard as if you were on your own.

Macho Man and Hulk Hogan Meme

What Is A Partner WOD?

A partner WOD is a workout designed for two people. Partners can be paired either male/female or both of the same sex.

The workout can consist of two exercises or four or more.

The saving grace in a partner WOD is IF you get to take a break.

Some workouts require only one person do an exercise while the other rests.

Others require both people doing an exercise at the same time.

What Are There Benefits To Doing Partner WODs?

As well as being fun, Partner WODs bring a different dynamic to your routine.

Team Building

You have to work with someone else. You’re in a team. You’re encouraging your team-mate throughout the whole workout.

Rest Periods

If the workout requires that only one person do an exercise, you get to take a break. This is where you take full advantage of the rest time so you can go 100% when it’s your turn.

Depending on the exercise, this is also a great time to gauge your technique and make any necessary improvements.

Versatility

Partner WODs add a new dynamic. You’re working in a team. It’s different than when you’re on your own. You still have to do your best but you also need to help your partner be his/her best.

Partner WODs

Below are 13 partner WODs in no particular order:

1) 20 minute EMOM:

10 Air Squats

3 Handstand Push-ups

During the first minute, Partner A completes 10 Air Squats while Partner B completes 3 Handstand Push-ups. Partners swap for the second minute and so on.

 

2)   For time:

50 Air Squats

60 Box Jumps

50 Wall Balls

50 Pull-ups

30 Push-ups

20 Pistols (each leg)

Only one Partner can work at a time. Partners can break up reps as desired.

 

3) 20 minute EMOM:

5 Pull-ups

10 Lunges (each leg)

During the first minute, Partner A completes 5 Pull-ups while Partner B completes 10 Lunges. Partners swap for the second minute and so on.

 

4) 20 minute AMRAP:

20 Kettle bell swings

20 Box Jumps

Partner A will run 400 meters while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B runs 400 meters while Partner A picks up where the AMRAP was left off.

 

5) For time:

100 Kettle bell swings

100 Box Jumps

100 Sit-ups

100 Pull-ups

Partners can break up reps as desired.

 

6) For time:

Row 1000m alternating every 250m

Then 2 Rounds

20 Burpees

40 Wallballs

60 Kettlebell Swings

80 Box Jumps

100 sit-ups

Sprint 400m (can break up into 100s and 200s)

Row 1000m alternating every 250m

One Partner works while the other rests. The team can strategize so that each person does more of the exercise he/she is more skilled at.

 


7) For time:

80 Hang Power Clean

80 Front Squat

80 Push Press

80 Front Rack Lunges

Both partners use one barbell. The barbell can’t touch the ground. If it does both partners have to do 10 burpees each.

 
 

8) For time:

One round each:

Partner A performs 50 KB swings while Partner B holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.

Partner A performs 50 box jumps while Partner B holds a 45lb/25lb plate overhead. Switch. If the overhead position is broken perform 5 burpees each before continuing.

Partner A performs 50 Sit-ups while Partner B holds the bottom of a Squat. Switch. If the squat position is broken perform 5 burpees each before continuing.

Two rounds:

Partner A runs 400 meters, while Partner B holds a plank. Switch. If the plank is broken, perform 5 burpees each when the runner gets back before continuing.

9) For time:

Row 1000 Meters – one partner is rowing while the other is resting. The team can determine how to split the rowing.

Then:

20 KB Swings

15 Burpees

10 Pull Ups

15 Lunge Steps

20 Ab Mat Sit Ups

400 Meter Run together.

The team can determine how to split the rowing and the movements. The last run has to be done together.

 

10) “Batman and Robin” – 26 minute AMRAP

One round each partner:

Partner A runs 400M

Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until Partner A gets back.

Switch. (Score is reps of hang power clean and jerks.)

One round each partner:

Partner A runs 400M

Partner B does AMRAP Back squats until Partner A returns.

Switch. (Each back squat is 1 pt.)

One round each partner:

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch. (10 Double Unders is 1 pt, round down.)

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch. (5 burpees is 1 pt.)

If above is completed in less than 26 minutes, start over and continue until the 26-minute cap.

 

11) For time:

Row 5K meters

50 Front Squats

60 Box Jumps

The team can determine how they want to break up the rowing and reps. While Partner A is doing the WOD, Partner B is holding a plank. If the plank is broken, the Partners switch.

 

12) Split Reps Evenly

40 Deadlift (225/155)

40 HSPU (60 Pike)

30 Deadlift

30 HSPU (50 Pike)

20 Deadlift

20 HSPU (40 Pike)

Rest 5 Minutes:

Split Reps Evenly

30 Hang Power Cleans (135/95)

30 Lateral Barbell Burpees

20 Hang Power Cleans

20 Lateral Barbell Burpees

10 Hang Power Cleans

10 Lateral Barbell Burpees

 

13) 20 minute AMRAP

6 Renegade rows

12 Cleans

24 Sit-ups

48 Double Unders

Partner A runs 400 meters while Partner B does the WOD. Both Partners switch and Partner A continues where Partner B left off.

Conclusion

There’s no escaping being stretched out of your comfort zone in CrossFit. You do; however, want to consider a few things.

Make sure you partner with someone who is close to your fitness level. There’s nothing more frustrating than working as a team with someone who is either way below or above your fitness level.

When sharing weights, choose a weight that is challenging for both partners.

You should feel like you’re working as hard as your team-mate.

It’s not fun if the workout is too easy or way over your head because of the chosen weight.