Why Partner Workouts are a Game Changer
Partner WODs (Workout of the Day) are not only fun, they're a powerful way to increase motivation, intensity and performance. Whether you coach group exercise, CrossFit, or functional fitness, adding partner workouts can greatly enhance your athletes' experience.
Benefits of Partner Workouts:
Increased motivation: Working out with a partner creates accountability and extra encouragement.
Increased intensity: Friendly competition leads to faster reps and greater effort.
Improved technique and safety: Partners help correct each other's form, reducing the risk of injury.
Increased Teamwork & Commitment: Working out together builds a strong community and makes workouts more enjoyable.
Want to take your workouts to the next level? Try these 10 Partner WODs today!
1. 12 Minute AMRAP Partner Workout
Format: Partner A completes the AMRAP while partner B maintains an active rest position. Switch roles after each round.
Workout:
12 Star Jumps
10 Toes-to-Bars
20 Double Unders
Partner B: Plank Hold (as long as partner A is working)
Switch roles after each round.
Execution:
Partner A completes all exercises in sequence. Partner B holds a plank position (on elbows or hands) as long as Partner A is doing the exercises. When partner A finishes, they switch roles. Continue alternating until the 12-minute time limit is reached.
Coaching Tips:
Encourage participants to pair up with partners of similar fitness levels for a balanced workout.
If the plank hold becomes too challenging, partner B can opt for a Wall Sit as an alternative.
2. 10 Rounds of Increasing Reps
Format: Partners perform exercises in sync, increasing the number of reps each round (1, 2, 3, ..., 10).
Workout:
Deadlifts
Shoulder Taps (each side)
Wall Balls
Total per partner: 55 reps per exercise.
Execution:
Both partners start with 1 rep of each exercise.
They then progress to 2 reps, then 3, and so on until they reach 10 reps.
Both partners must complete reps at the same time - they cannot move to the next rep until their partner is ready.
Coaching Tips:
Encourage synchronization - partners should be aware of each other's pace.
Monitor deadlift form to prevent injury, especially as fatigue sets in. Ensure a neutral spine and engaged core.
Control during shoulder taps is crucial - avoid excessive hip movement by keeping the core tight.
3. Partner Sprint & Strength Challenge
Format: Partners work in intervals - while one partner performs a conditioning exercise, the other performs a strength movement. They switch after each round and aim to complete as many rounds as possible within the time limit.
15 Minute AMRAP - Complete as many rounds as possible in 15 minutes.
Workout:
Partner A: 200m row or 10 calorie assault bike
Partner B: 10 kettlebell swings & 10 box jumps
Switch roles after each round.
Execution:
Partner A begins on the rowing machine or assault bike (depending on available equipment).
Partner B completes 10 kettlebell swings and 10 box jumps.
As soon as partner A completes their conditioning exercise, they switch roles.
Continue alternating until the 15 minute time limit is reached.
Coaching Tips:
Provide constant encouragement. Provide positive feedback, such as, "Max and Michael, you're killing it-keep up the good work!"
Stay engaged and move around the room to correct form and ensure safety, especially during box jumps and kettlebell swings.
4. 45-minute AMRAP Partner Workout
Format: Partners work in sync, with an additional challenge every 5 minutes.
Workout:
10 Toes-to-Bar
6 weighted walking lunges (each side)
10 kettlebell swings
8 back squats
4 Split Jerks
Every 5 minutes: Both partners complete 8 Body Rows.
Coaching Tips:
Set the gym timer before beginning the workout.
Make sure the weight is appropriate for the duration of the workout-lifting too heavy can cause excessive rest periods.
Reinforce proper technique for the Split Jerk to maximize efficiency and safety.
The Body Rows act as a built-in rest period, so encourage athletes to refocus and maintain a steady pace.
5. 10 Rounds for Time
Format: Partners work in sync to complete 10 rounds as quickly as possible.
Workout:
8 jumping squats
10 meter sled push
6 Front Rack Lunges (each side)
6 Woodchoppers (each side)
Time Limit: 45 Minutes
Coaching Tips:
Jumping squats may cause dizziness in some participants. If this occurs, advise them to switch to regular squats.
Woodchoppers require a clear workout area - make sure no one is within reach to avoid accidental contact. Safety comes first!
6. Climbing Chin-Up EMOM Challenge
Format: Partners work in sync, completing a set number of reps per minute. Reps increase until failure.
Workout:
Minute 1: 6 pull-ups
Minute 2: 8 pull-ups
Minute 3: 10 pull-ups
Increase by 2 reps each minute until failure
Scaling Options for Chin-Ups:
Beginners: Banded Chin-Ups - Use a resistance band for support.
Jumping Chin-Ups + Negatives - Jump up, then slowly lower (3-5 seconds eccentric phase).
Ring Rows - Keep body inclined and pull up using gymnastics rings or a bar.
Intermediate:
Assisted Chin-Ups (Partner Assist) - Partner provides light support on hips or legs.
Slow Eccentric Chin-Ups - Lower yourself for 3-5 seconds to build strength.
Toe-Assisted Chin-Ups - Use a box for support and support the upward movement with your legs.
Advanced:
Rigid Chin-Ups - Complete the movement without momentum.
Weighted Chin-Ups - Add a weight vest or kettlebell/dumbbell with a dip belt.
L-Sit Chin-Ups - Perform chin-ups with legs extended forward in an L-shape.
Coaching Tips:
Encourage participants to emphasize technique over volume. It is better to do fewer reps with proper form than more reps with poor mechanics.
Provide a progression scale so that everyone can choose an appropriate version.
For beginners: Focus on negative reps and ring rows to activate and strengthen necessary muscle groups.
7. 45-minute AMRAP Total Body Strength
Format: Partners work in sync to complete as many rounds as possible within the time limit. They must complete an additional exercise together every 5 minutes.
Workout:
5 Dumbbell Overhead Walking Lunges (each side)
20 sec High Knees
6 Kettlebell Press (each side)
8 Front Squats
8 GHD Back Extensions
Every 5 minutes: Both partners must complete 5 Tuck Jumps
Coaching Tips:
Ensure a stable overhead position during lunges to prevent shoulder injuries. Also assess hip and leg stability - if insufficient, reduce weight.
Have partners correct each other's squat depth and back positioning during front squats. "Ass to the grass!"
8. Partner "You Go, I Go" Strength Challenge
Format: Partner A performs a strength movement while partner B holds an isometric position. They switch roles each round.
16-minute AMRAP - (Complete as many rounds as possible in 16 minutes).
Workout:
Partner A: 10 dumbbell deadlifts
Partner B: Wall Sit (until partner A finishes)
Partner A: 10 dumbbell shoulder presses
Partner B: Plank Hold (until partner A finishes)
Switch after each exercise.
Coaching Tips:
Mental Challenge: The longer the lifter takes, the harder it becomes for the partner holding the position.
Encourage proper technique: Walk around actively, correcting form and showing participants that you are there to support them.
9. Time-Cap Partner Grind
Format: Partners divide the work as they choose, but only one partner works at a time.
One workout:
70 Cleans
40 One-Arm Thrusts (per side)
120 slam balls
50 Step-Ups (per side)
50 Weighted Step-Ups (each side)
100 Knee to Elbow
70 Dumbbell Front Rack Lunges (each side)
Coaching Tips:
Encourage shorter sets (10 reps per set) to prevent fatigue.
Explosiveness in Thrusters - Focus on hip extension for extra power.
10. 8 Minute AMRAP Explosive Partner WOD
Format: Partner A starts with the AMRAP while partner B performs a max effort move. Switch roles each round.
Workout:
10 Toes-to-Bar
10 Calorie Ski-Erg
Partner B: Max Repetition Burpees
Coaching Tips
Toes-to-Bar (T2B):
Controlled kip: Engage shoulders and explosively drive hips up.
Swing Control: Maintain core tension to prevent uncontrolled movement.
Scaling:
Knee to elbow or hanging leg raises for those struggling with full T2B.
Ski-Erg (10 calories):
Hip Drive: Generate power from your hips, not just your arms.
Pacing: Avoid burnout; stay consistent.
Scaling:
Lower calorie goal (e.g. 8 cal) for beginners.
Jumping air squats or Squat to toe lift for lower impact.
Conclusion
Partner WODs add variety, fun and challenge to training sessions. They help build a strong gym community and push athletes to achieve more than they would on their own. Try incorporating these workouts into your sessions and experience their effectiveness firsthand!