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    81 Brutal Partner Crossfit Workouts to Get You and Your Buddy Fitter than Ever! | A free list of the Best Partner WODs

    In Crossfit, staying motivated to keep moving is half the struggle, but with these partner Crossfit workouts, working out with a buddy brings the fun and support of the teammate into staying committed and getting that workout done.

    (CLICK HERE TO JUMP TO THE 91 PARTNER CROSSFIT WORKOUTS)

    “If you want to go fast, go alone. If you want to go far, go together.” That is exactly why partner workouts are a jackpot.

    81 Brutal Partner Crossfit Workouts

    In Crossfit, “Partner WODs” are any workouts that require two people to get the job done, working together to complete the workout. Though these buddy workouts are structured in many different ways – some, one works while the other rests, in others partner workout at the same time, and in tougher ones partners workout in synch – the ultimate outcome is always a lot more fun and easier than you’d guess, thanks to friendly support and shared misery.

    If you’ve been lacking motivation and energy in the gym, grab a friend, pick one of these Buddy WODs for your workout of the day, and get after it.

    Read on to find the 81 best Crossfit partner workouts

    Table of Contents for this Ultimate Partner Crossfit Workouts List


    …and if you don’t find the perfect workout for you and your partner on this list, click here to see a running list of 47 more great partner workouts.

    Why I Recommend these Partner Workouts

    Motivation from a friend to hang in there and give it your all when you have nothing in the tank is a great psychological hack to up your fitness level

    More fun – it may still suck, but its easier to laugh and charge through the pain with a friend

    Commitment – with a buddy to keep you accountable, and you to do the same, your interchangeable drive can compensate for each other when your drive is feeling low

    Buddy coaching to maintaining good form – with the intensity of Crossfit and HIIT workouts, as we tire, technique and form fails without us noticing. Having a buddy there, to shout out helpful hints goes a mile is a great way to keep your form, and health, on track

    81 Brutal Partner Crossfit Workouts

    Possible without a Crossfit gym – As long as you have the equipment, a buddy, and a good vibe, these workouts are possible at your gym, at home, in a park, or anywhere!

    81 Best Crossfit Partner WODs

    “The Chief” (Go, Rest, Go)

    • Partner A: performs 1 round for 3 minutes of AMRAP (as many rounds as possible) of
      1. 3 power cleans (135/95lbs)
      2. 6 push-ups
      3. 9 air squats.
    • Partner B rests during this time. After 3 minutes completes, partners switch roles.

    The goal is to beat your previous round’s rep count. Score for the entire workout is total combined reps

    “The Dirty Dozen” (Go, Swap, Go)

    Partners perform 4 alternating rounds of the following workout for time:

    • Partner A performs:
      1. 12 deadlifts (225/155lbs)
      2. 12 burpee box jump-overs (24/20″)
    • Partner B performs 4 alternating rounds of:
      1. 12 kettlebell swings (32/24kg)
      2. 12 pull-ups.

    Partners wait until both partners complete the round, then swap exercises for 4 full rounds of each exercise

    “The Bear Complex” (Synchro Workout)

    • Partner A and B work together to complete 7 synchronized rounds of (135/95lbs):
      1. 1 power clean
      2. 1 front squat
      3. 1 push press
      4. 1 back squat
      5. 1 push press.

    The partners must complete the complex unbroken, no resting on the barbell. Each partner completes the complex 7 full times.

    “Basic Partner EMOM”

    Both Partners perform each exercise every minute, on the minute in Synchro for 10 conitnuous minutes

    • 5 Air Squats
    • 5 Push-ups
    • 5 Crunches

    “The Partner Chipper” (Chipper – Go, Rest, Go)

    Partners work together to complete the following for time:

    1. 100 pull-ups
    2. 200 push-ups
    3. 300 air squats
    4. 400 double unders.

    Partners can divide the reps however they want, but only one partner works at a time.

    “The Relay” (Go, Rest, Go)

    • Partners take turns completing reps for 10 rounds as quickly as possible rounds of:
      1. 400m run
      2. 30 kettlebell snatches (24/16kg)
      3. 30 burpees.

    The first partner completes one round, then tags the second partner who completes one round, and so on. The team’s time is the time it takes to complete 10 rounds.

    “The Double Grace”

    Partners aim to complete 3 complete, alternating rounds (3 rounds per partner) of:

    • Partner A performs 2 rounds of:
      1. 30 clean and jerks (135/95lbs) as quickly as possible.
    • Partner B takes rest time, then they switch roles.

    “The Couplet”

    Both partners perform a 5 minute AMRAP of their set exercises. On completion of the 5 minute round, rest for 1 minute, and switch exercises, and begin AMRAP in 5 minutes for 2 full rounds. Each partner completes 2 x 5 minute rounds of each exercise.

    • Partner A performs as many rounds as possible in 12 minutes of:
      1. 10 dumbbell snatches (50/35lbs)
      2. 10 box jump-overs (24/20″)
    • Partner B performs as many rounds as possible in 12 minutes of
      1. 12 kettlebell goblet squats (32/24kg)
      2. 12 pull-ups.

    “The Triplet”

    Partners complete 3 full rounds of the following, for time.

    • Partner A performs 3 rounds of:
      1. 20/15 cal bike or row
      2. 15 wall balls (20/14lbs)
      3. 10 chest to bar pull-ups
    • Partner B performs 3 rounds of:
      1. 15/12 cal bike or row
      2. 12 wall balls (20/14lbs)
      3. 8 chest to bar pull-ups.
    • Partners perform work at the same time and whichever partner is done first rests for the remainder of the round, before restarting.

    “The Partner Carry”

    • Partners take turns carrying each other or a farmer’s carry (2x 70/53lbs) for a total of 2 miles, switching as necessary to get the work done. Only one partner carries the weight at a time while both partners keep moving.

    “The Synchro” – (Synchro)

    • Partners work and perform exercises synchronized complete the following for time:
      1. 100 synchro burpees
      2. 100 synchro air squats
      3. 100 synchro kettlebell swings (2×24/16kg)
      4. 100 synchro pull-ups

    Synchro means partners perform the movement at the same time.

    “The Paddle”

    Partners take turns rowing and doing dumbbell thrusters (AMRAP) until 4000m of rows are complete

    • Partner A: Rows 500m to completion
    • Other partner performs as many reps as possible of dumbbell thrusters (50/35lbs)

    Partners switch every 500m of rowing until completing 3000m of rows

    “The Couplet 2

    • Partner A performs as many rounds as possible in 12 minutes of:
      1. 12 dumbbell box step-overs (50/35lbs)
      2. 12 hand-release push-ups
    • Partner B performs as many rounds as possible in 12 minutes of:
      1. 15 kettlebell sumo deadlift high pulls (24/16kg)
      2. 15 toes to bar

    Upon completion, rest 2 minutes, and partners switch exercises. Goal is max total reps in the 2 rounds across both partners’ work

    “The Sprint”

    4 x alternating rounds of

    • Partner A performs: 200m sprints (100 meters out, 100 meters back)
    • Partner B performs: AMRAP alternating kettlebell snatches (24/16kg) during the time Partner A is running.

    When partner A returns from 100 meter run, partners switch exercises and execute immediately for 4 complete rounds per partner (4 x 100 meters, 4 x sets of kettlebell snatches

    “The Medley”

    Partners work together to complete the following for time:

    • 100 calorie assault bike
    • 80 calorie row
    • 60 Dumbbell clean and press (25lbs)
    • 40/30 calorie row
    • 20/15 calorie assault bike

    Partners can divide the reps however they want, but only one partner works at a time.

    “The Partner WOD” (Simultaneous Work – Partner Competition)

    • Partner A performs 4 rounds of:
      1. 10 deadlifts (225/155lbs)
      2. 10 bar-facing burpees
    • Partner B performs 4 rounds of:
      1. 15 kettlebell goblet squats (24/16kg)
      2. 15 pull-ups

    Partners alternate exercises between rounds and work at the same time.

    “The Partner WOD 2” (Simultaneous Work – Partner Competition)

    Partners complete 4 alternating rounds of the following:

    • Partner A performs 4 rounds of:
      1. 10 power snatches (135/95lbs)
      2. 10 bar-facing burpees
    • Partner B performs 4 rounds of:
      1. 15 kettlebell goblet squats (24/16kg)
      2. 15 pull-ups

    Partners can alternate rounds and work at the same time for 4 complete rounds

    “The Synchro D.T.”

    Partners work together to complete the following for time, with all movements synchronized – “D.T.” 5 rounds of:

    • 12 deadlifts
    • 9 hang power cleans
    • 6 push jerks (155/105lbs)

    Movements are done synchro, meaning partners perform the movement at the same time. Each partner does all reps.

    “The Tag Team”

    4 x 400m run per partner as follows:

    • Partner A performs a 400m run, then tags Partner B who performs a 400m run and so on.
    • While one partner is running, the other partner performs as many reps as possible of:
      1. 5 kettlebell swings (24/16kg)
      2. 5 pull-ups
      3. 5 box jump-overs (24/20″)

    The team’s score is the total reps of the 3 movements over the 4 rounds

    ” Heavy Cindy”

    Partners A & B perform 5 alternating rounds as follows:

    • Partner A performs 5 rounds of “Heavy Cindy” consisting of:
      1. 5 power cleans (185/135lbs)
      2. 10 handstand push-ups
      3. 15 air squats.
    • Partner B rests during this time. When Partner A completes the round, switch roles

    Repeat for 5 rounds

    “The Couplet 3”

    Partners complete 2 full rounds as follows, with 1 minute of rest between rounds

    • Partner A performs as many rounds as possible in 6 minutes of:
      1. 12 dumbbell box step-overs (50/35lbs)
      2. 12 strict handstand push-ups
    • Partner B performs as many rounds as possible in 6 minutes of:
      1. 15 kettlebell sumo deadlift high pulls (24/16kg)
      2. 15 strict pull-ups.

    Take a 1 minute rest between switching. Each partner will complete a total of 4 x 6 minute round

    “The Sandbag Relay”

    Partners run together and take turns carrying a sandbag (100/70lbs) for a total of 3 miles, switching every as necessary or every 400m at maximum.

    “The Partner Chipper WOD”

    Partners work together to complete the following for time:

    • 200 pull-ups
    • 400 push-ups
    • 600 air squats
    • 800 double unders

    Partners can divide the reps however they want, but only one partner works at a time.

    “The Bear Complex 2++”

    Partner A and B work together to complete 7 rounds of the “bear complex” together, alternating turns on the bar.

    Each round consists of an unbroken set consisting of:

    • 1 power snatch
    • 1 overhead squat
    • 1 push press
    • 1 back squat
    • 1 push press (135/95lbs)
    • 1 bar facing burpee

    The partners must complete the complex unbroken, no resting on the barbell.

    “The Partner Sprint” (Partner Competition)

    Partners complete 4 full, alternating rounds of the following

    • Partner A performs:
      1. 200m sprints
    • Partner B performs:
      1. Max effort kettlebell snatches (24/16kg) during the time Partner A is running.

    The partner with the most reps of kettlebell snatches wins

    “The Synchro Thruster”

    Partners work together to complete as many thrusters (135/95lbs) in 20 minutes. Every time a partner stops or breaks, the team must perform 5 synchronized burpees.

    “The Partner Ladder” (Chipper – Ladder)

    Partners work together to complete a ladder of reps of kettlebell swings (24/16kg) and chest-to-bar pull-ups. Start with 1 rep of each movement, then 2 reps, then 3 reps, and so on until you reach 10 reps of each movement. Only one partner works at a time.

    Example

    • 1 KB Swing
    • 1 Chest to Bar Pull Up
    • 2 KB Swing
    • 2 Chest to Bar Pull Ups
    • KB Swing
    • Chest to Bar Pull Ups

    “The Partner Chipper 2”

    Partners work together to complete the following for time:

    • 100 cal assault bike
    • 100 cal row
    • 100 kettlebll swings (45lbs)
    • 100 box jumps or box step ups
    • 100 burpees
    • 100 GHD situps or V-Ups

    Only one partner works at a time.

    “The Partner Clean and Jerk”

    Partners work together to complete as many clean and jerks (135/95lbs) in 20 minutes as possible.

    Partners work at the same time, and every time a partner breaks, perform 5 synchronized burpees.

    “The Partner D.T.”

    Partners work together to complete 5 rounds of:

    • 12 deadlifts (155/105lbs)
    • 9 hang power cleans
    • 6 push jerks

    …in as little time as possible. Only one partner works at a time.

    “The Partner Deadlift” (Tandem)

    Partners work together to complete as many deadlifts (225/155lbs) in 20 minutes.

    Every time a partner breaks, perform 5 synchronized burpees.

    “The Partner D.U.B.”

    Partners work together to complete as many double unders as possible in 10 minutes.

    Every time you break, perform 5 synchronized burpees.

    “Partner Wall Ball”

    Partners work together to complete as many wall balls as possible in 10 minutes.

    Every time you break, perform 5 synchronized v-ups.

    “The Partner Push-up and Squat”

    Partners work together to complete as many push-ups and squats in 20 minutes as possible.

    Every time one of the partners breaks, perform 5 synchronized sit ups, and switch to the other exercise (push-ups or squats).

    Partners must be doing the same exercise the entire time.

    Score is the number of total push-ups plus total squats

    “The Partner Pull-up”

    Partners work together to complete as many pull-ups in 20 minutes. Every time you break, perform 5 synchronized burpees.

    “The Partner Squat” (You Go, I Go)

    Partners work together to complete as many barbell squats (135/95lbs) in 20 minutes.

    One partner goes at a time, and every time a partner breaks, the teams performs 5 synchronized burpees.

    “The Partner Farmer Carry”

    Partners work together to complete a 1-mile farmer carry (70/53lbs) in as little time as possible.

    During the carry, one partner carries both weights while the other partner accompanies.

    “The Partner Sandbag Carry”

    Partners work together to complete 8 x 100 meter sandbag carry (100/70) while the partner performs push-ups or holds a plank.

    Each partner performs 8 full 100 meter sandbag carries.

    Done for time

    “The Partner Sprint”

    Over 15 Minutes Partners take turns sprinting 200m while the other partner holds a plank. Each sprint begins and ends with a synchronized burpee.

    The team with the most total distance sprinted wins.

    “The Partner Dumbbell”

    Partners work together to complete as many dumbbell thrusters (50/35lbs) in 20 minutes as possible. Every time a partner breaks, the team performs 5 synchronized burpees.

    “The Partner Renegade Manmakers”

    Partners work together to complete as many Renegade Manmakers (20/15lbs) in 20 minutes as possible.

    Every time a partner breaks, the team perform 3 toes to bars.

    “The Partner Burpee Box Jump”

    Partners work together to complete as many burpee box jumps (24/20 inches) as possible in 20 minutes. Every time a partner breaks, both partners perform 5 Russian Twists.

    “The Partner Kettlebell Swing”

    Partners work together to complete as many kettlebell swings (24/16kg) as possible in 20 minutes. Every time a partner breaks the set, both partners perform perform 5 Russian Twists.

    “Partner KettleHell”

    Partners work together to complete the following, as quickly as possible:

    • 200 Kettlebell Deadlifts
    • 200 Two handed Kettlebell Swings
    • 100 Right Handed Kettlebell Swings
    • 100 Left handed Kettlebell Swings
    • 100 Right Handed Kettlebell Clean and Presses
    • 100 Left Handed Kettlebell Clean and Presses

    Single arm exercises should be performed balanced, with each partner completing an equal number of reps for the right side as the left side

    Exercises and reps for exercises can be done in an order

    “The Partner Wall Ball”

    Partners work together to complete as many wall balls (20/14lbs) as possible in 20 minutes.

    Every time a partner breaks, partners perform 5 synchronized burpees.

    “The Partner Pull-up and Dip”

    Partners work together to complete as many pull-ups and dips in 20 minutes as possible, alternating sets of pull ups and dips.

    Score is total number of reps. Both partners work at the same time.

    “The Partner Handstand Push-up”

    Partners work together to complete as many handstand push-ups in 20 minutes

    Every time a partner breaks, that partner performs 5 kettlebell clean and presses each arm.

    “The Partner Rowing Machine”

    Performed for 20 minutes for maximum time rowed.

    • Partners take turns rowing on a rowing machine while the other partner holds a plank.
    • When the planking partner breaks form, the partners must switch.
    • The rowing partner must continue rowing as long as the plank is held
    • The team with the most total distance rowed in 20 minutes wins.
    • Note: Can alternate between front plank, glute bridge (back plank), and side plank between rounds

    “The Partner Deadlift and Box Jump”

    Performed for as many reps as possible in 20 minutes

    • Partners work together to complete as many deadlifts (225/155lbs) and box jumps (24/20 inches) as possible in 20 minutes.
    • Partners perform opposing exercises and switch after every set/break
    • Every time a partner breaks (stops to rest), the team performs 5 synchronized V-ups

    “The Partner Wall Ball and Medicine Ball Slam”

    Partners work together to complete as many wall balls and medicine ball slams (20/14lbs) in 20 minutes as possible.

    Partners perform opposing exercises – one performs wall balls, the other performs slams – and switches at the break of every set

    Every time the team breaks (rests for more than a few seconds), the team performs 3 medicine ball crunch and tosses.

    “The Partner Glute Bridge and Plank Smoker

    For 10 minutes, partners alternate between front plank and glute bridge followed by 20 seconds of planking on each side between rounds

    Round

    • Partner A: Front plank as long as possible
    • Partner B: Glute bridge as long as possible

    When one partner fails

    • Partner A: Glute bridge as long as possible
    • Partner B: Front plank as long as possible
    • Both Partners: 20 second right side plank
    • Both Partners: 20 second left side plank

    Then, start again from top. Repeat for 10 minutes total as a workout finisher, or for 20 minutes total as a complete core workout

    “Partner Plank Smoker Competition”

    Partners work together to hold a plank for as long as possible. The team with the longest total plank wins.

    One partner planks continuously, while one partner rests. When the planking partner fails/breaks, the next partner must be in the planking position.

    Performed in pairs against other teams. The team that lasts the longest wins.

    Note: May be conducted in triplets or teams of four, with only one person resting at any given time.

    “The Partner Burpee Box Jump and GHD Sit-up” (AMRAP – Team Competition)

    Part 1: Partners work together to complete as many burpee box jumps as possible in 8 minutes. One partner must be moving the entire time.

    Rest for 2 minutes

    Part 2: Partners work together to complete as many GHD sit-ups in 8 minutes. One partner must be moving the entire time.

    During both exercises, both partners may workout at once, but one partner must constantly be moving to avoid being disqualified. Winning team has the most number of total reps

    ” Partner Lunges”

    Partners work together to complete as many synchronized lunges as possible in 20 minutes.

    Partners are only allowed to rest in the plank position, glute bridge position, or v-hold position. If one partner rests, both partners rest.

    “Alternating Partner Dumbbell Lunge, Step-up, and death”

    Partners work together to complete as many reverse dumbbell lunges (2x dumbbells in 15lb farmer carry hold) + step-ups (24/20 inches) in 20 minutes as possible.

    Partners work at the same time to complete as many reps of lunge + step up but, each time a partner breaks/rests, the partners perform 1 x Renegade Manmakers to buy back in.

    Score is total number of step ups.

    “The Partner Wheelbarrow”

    Partners take turns holding each other’s legs while the other partner runs with a wheelbarrow. Partners may switch positions at will, but each switch costs 5 synchronized burpees and 5 V-ups.

    The team with the most total distance (number of laps) wins.

    “The Partner Sit-up and Medicine Ball Toss and Burpee Wall Ball”

    Partners work together to complete as many rounds as possible in 20 minutes of:

    • 10 Sit-ups and Medicine Ball tosses (20/14lbs)
    • 5 x Burpee Wall Balls (Partner A)
    • 5 x Burpee Wall Balls (Partner B)

    “The Partner Deadlift and Wall Ball”

    Partners work together to complete as many deadlifts (225/155lbs) and wall balls (20/14lbs) in 20 minutes.

    Partners alternate between exercises as necessary, with one partner doing each exercise

    “The Partner Handstand Push-up and Pistol”

    Partners work together to complete as many handstand push-ups and pistols in 20 minutes.

    “The Partner Medicine Ball Toss and Run”

    Partners aim to complete as many rounds as possible in 20 minutes of a medicine ball toss and run.

    Partners execute the following circuit together:

    • 10 x tossing a medicine ball (20/14lbs) between partners 10 feet apart
    • 100 meter partner run

    The team with the most rounds completed wins.

    “The Partner Dumbbell Snatch and Box Jump”

    Partners work together to complete as many dumbbell snatches (50/35lbs) and box jumps in 20 minutes.

    Partners work simultaneously on opposite exercises. When one partner breaks, partners switch.

    Scoring is based on total reps achieved in 20 minutes.

    “The Partner Kettlebell Swing and Jump Rope”

    Partners work together to complete as many kettlebell swings (24/16kg) and single jump rope reps as possible in 20 minutes.

    One partner performs each exercise, and anytime one partner breaks the set, partners switch.

    KB swings count for full points, jump rope rotations count for a quarter point a piece (4 jump rope rotations equals 1 point)

    The team with the highest total point count wins.

    “The Partner Farmer’s Carry and Push-up”

    Partners work together to complete farmer’s carry with dumbbells (50lbs/35lbs) over a set distance and as many push-ups in 20 minutes as follows:

    • Partner A: Farmer’s walks with 2x dumbbells (50lbs/35lbs) for 100 meters (50 meters out, 50 back)
    • Partner B: Performs a single set of max push-ups, and planks (front plank or glute bridge) the remaining period that partner A walks

    When partner completing the farmer’s carry returns, roles switch, and the opposite partner performs the farmer’s carry while the other partner planks.

    The goal is to perform as many farmer’s carry walks and push ups as possible in 20 minutes (with as little planking as possible)

    “The Partner Clean and Jerk and Sit-up”

    Partners work together to complete as many clean and jerks (135/95lbs) and sit-ups as possible in 20 minutes.

    Partners go in sequence (one moving, one resting) alternating between clean and jerk and sit-ups. Clean and jerk is performed separately (one moves, one rests) while situps are performed together.

    Partners can choose not to rest and perform situps during clean and jerk for more points.

    Score is total number of reps/

    “The Partner Toes-to-bar and Box Jump”

    Partners work together to complete as many toes-to-bar and box jumps or step ups in 20 minutes.

    Continuously, one partner performs toes to bar while the other partner performs box jumps or step ups continuously, alternating at the break in each set.

    Any break for more than 5 seconds happens in the plank.

    “The Partner Pistols and Pull-up”

    Partners work together to complete as many pistols and pull-ups in 20 minutes.

    Continuously, one partner performs pull ups while one partner performs step ups continuously, alternating at the break in each set.

    Any break for more than 5 seconds happens in the plank position.

    “The Partner Snatch and Medicine Ball Slams”

    Partners work together to complete as many snatches (95/65lbs) and medicine ball slams as possible in 20 minutes.

    Partners alternate exercises after each set.

    “The Partner Dumbbell Clean and Jerk and Step-up”

    Partners work together to complete as many dumbbell clean and jerks (50/35lbs) and step-ups as possible in 20 minutes.

    Partners alternate exercises after each

    “The Partner Kettlebell Swings and Rowing”

    Partners work together to complete as many kettlebell snatches (24/16kg) as possible in 20 minutes, while the opposite partner rows continuously during the set.

    “The Partner Sandbag and Handstand Push-up”

    Partners work together to complete as many sandbag cleans (100/70lbs) and handstand push-ups as possible in 20 minutes.

    One partner takes each exercise and partners alternate exercises between sets (whenever one of the partner breaks the reps)

    Note: Handstand pushups can be scaled to pike push ups as necessary

    “The Partner Pull-up Ladder + Pays to Be a Winner”

    Partners work together to perform a ladder of pull-ups, starting at 1 rep and adding 1 rep each round and performing 3 burpees per partner between each round for 20 minutes.

    The team to reach the highest number of pull ups in the ladder wins.

    Bonus Punishment: Losing teams have to perform the number of burpees that the winning team achieved in the highest level of their pull up ladder.

    “The Partner Sandbag Carry and Jump Rope”

    Partners take turns carrying a heavy sandbag (100/70lbs) 100 meters while the other partner completes double unders.

    The partner that is not carrying the sandbag aims to complete as many double unders as possible in the time it takes the partner carrying the sandbag to cover 100 meters. When the partner with the sandbag returns, the partners switch.

    The team with the most total reps of double unders in 20 minutes wins wins.

    “The Partner Rowing and Box Jump”

    Partners work together to complete as many meters on a rowing machine and reps of box jumps in a 30-minute time limit.

    Partners perform separate exercises (one partner rows, one partner jumps) with one partner moving at all times. When one partner breaks the reps/stops rowing, partners switch.

    Score is reps completed plus calories rowed.

    “The Partner Deadlift and Pull-up”

    Partners work together to complete as many deadlifts (225/155lbs) and pull-ups as possible in a 30-minute time limit.

    Partners perform separate exercises (one partner deadlifts, one partner performs pull ups). When one partner breaks the reps/stops rowing, partners switch exercises.

    “The Partner Medicine Ball Toss and Run”

    Partners take turns tossing a medicine ball “wall ball” style (20/14lbs) while the other partner runs 100 meters.

    “The Partner Dumbbell Snatch and Box Jump”

    Partners work together to complete as many dumbbell snatches (50/35lbs) and box jumps as possible in a 30-minute time limit.

    Partners must perform each exercise together, but reps do not have to be synchronized. Partners will execute one unbroken set per round

    “The Partner Kettlebell Clean and Press and Double Unders”

    Partners work together to complete as many kettlebell Clean and Presses (24/16kg) and jump rope double unders as possible in a 20-minute time limit.

    Partners perform separate exercises (one partner performs clean and press, one performs double unders). Partners switch exercises whenever the partner with the kettlebell breaks their set or stops.

    “The Partner Synchro Farmer’s Walk and Push-up”

    Partners work together to complete a farmer’s walk with heavy weights (between 50lbs to 100 lbs) over a set distance and as many push-ups in a 15-minute time limit.

    Both partners carry dumbbells and stay close to each other during the farmer’s walk. When one partner stops the farmer’s walk, both partners do a set of 10 pushups.

    The goal is to cover as much distance as possible.

    “The Partner Dumbbell Clean and Jerk and Step-up”

    Partners work together to complete as many dumbbell clean and jerks (50/35lbs) as possible in 20 minutes, breaking up clean and jerks with step ups.

    Between each set of clean and jerks performed together, partners perform 10 step ups before continuing the next set of clean and jerks.

    The goal is maximum reps of clean and jerks in 20 minutes.

    5 Mile Ruck

    Both Partners each pack a ruck with 45lbs and add a 45lbs sandbag. Partners may pass the sandbag between them and carry in any fashion, but aim to complete the 5 mile ruck + sandbag carry as quickly as possible

     

    The Types of Partner Workouts

    EMOM Partner workouts

    “Every Minute on the Minute” or “EMOM” partner workouts, are workouts in which partners each do a separate exercise aiming to complete the target reps within a minute, leaving the remaining time left in the minute as rest.

    “Basic Partner EMOM”

    Both Partners perform each exercise every minute, on the minute in Synchro for 10 minutes

    • 5 Air Squats
    • 5 Push-ups
    • 5 Crunches

    Partners complete all of the exercises above together, every minute, and rest what little time remains in the minute.

    AMRAP and Cardio AMRAP workouts

    In a cardio “as many rounds as possible” or cardio “AMRAP” workout, one partner works towards a completion goal in a steady state cardio exercise, such as completing a 400 meter run, or completing a specific distance rowing, or completing a specific number of calories on the assault bike, while the other completes as many rounds of an exercise circuit as possible.

    Example Steady State Cardio AMRAP:

    “The Paddle”

    Partners take turns rowing and doing dumbbell thrusters (AMRAP) until 4000m of rows are complete

    • Partner A: Rows 500m to completion
    • Other partner performs as many reps as possible of dumbbell thrusters (50/35lbs)

    Partners switch every 500m of rowing until completing 3000m of rows

    In a normal buddy AMRAP, one partner works aiming to achieve as many rounds or reps in a specific period while the other partner rests and recovers before starting again

    Example AMRAP Workout: 

    “The Chief” (Go, Rest, Go)

    • Partner A: performs 1 round for 3 minutes of AMRAP (as many rounds as possible) of
      1. 3 power cleans (135/95lbs)
      2. 6 push-ups
      3. 9 air squats.
    • Partner B rests during this time. After 3 minutes completes, partners switch roles.

    The goal is to beat your previous round’s rep count. Score for the entire workout is total combined reps

    Synchronized partner workouts aka “Synchro workouts”

    Synchronized partner WODs involve doing every rep of every movement in the workout synchronized. If either partner stops, or synchronization is lost, it’s a no rep. The workout is “scored” by the total rounds completed by the team.

    Example of a synchro partner WOD:

    “The Synchro D.T.”

    Partners work together to complete the following for time, with all movements synchronized – “D.T.” 5 rounds of:

    • 12 deadlifts
    • 9 hang power cleans
    • 6 push jerks (155/105lbs)

    Movements are done synchro, meaning partners perform the movement at the same time. Each partner does all reps.

    Crossfit Partner Chipper WODs

    In Crossfit partner chipper WODs, two partners can “chip” away at the reps any way they’d like, splitting the reps as they wish. It’s also an option for both partners to perform the exercises at the same times, or perform different exercises at the same time, or for partners to alternate one partner moving and one resting, although this will take much longer

    The workout is “scored” by how quickly it is completed, so save that as your team score to beat ne

    Example Partner Chipper WOD:

    “The Partner Chipper WOD”

    Partners work together to complete the following for time:

    • 200 pull-ups
    • 400 push-ups
    • 600 air squats
    • 800 double unders

    Partners can divide the reps however they want, but only one partner works at a time.

    You Go, I Go WODs

    One partner performs the workout while the other partner rests. The moment the first partner, that is exercising, stops – switch places. The other partner starts while the first partner rests. This exchange is repeated until the workout is done.

    Example “You Go I Go” WOD:

    “The Partner Squat” (You Go, I Go)

    Partners work together to complete as many barbell squats (135/95lbs) in 20 minutes.

    One partner goes at a time, and every time a partner breaks, the teams performs 5 synchronized burpees.

    Tips for Partner WODs

    Choose the right partner

    Fitness level has nothing to do with a good partner in a buddy functional fitness workout – but having specific goals for fitness does. As long as the team members you’re choosing have the intention of making the most of the time on the timer, and a desire to get fit, the exchange of energy and motivation will go both waves, vice become a drag on the more motivated member of the team

    Use partner WODs as a good way to get to know new friends

    Whereas grabbing beers, getting a meal, or grabbing a cup of coffee are the common ways to get to know new friends, they do perpetuate the kind of consumption that keeps us unhealthy and compromises fitness gains. Instead of opting for the bar, invite a new friend to the gym for a partner workout and watch as health and fitness grow as the base and shared value in the friendship. Make partner wod day friend day and watch the gains happen inside and outside of the gym.

    Do it with a family member

    Just as with friends, quality time with family members can be quality time for your health. Instead of hanging out in front of the tv or connecting simply over dinner, invite a loved one for a good time working out. Keep in mind that their pace, fitness level, and intensity may be different than yours, and from there shout encouragement and let them go at their own pace, and you’ll achieve two goals (getting fit and cranking up the love) at the same time.

    About Me: Carlos, Crossfit Trainer, Adventurous Traveler, Fit Conscious Nomad

    Hey, I’m Carlos! A lifelong adventure athlete trained CFL-1 Crossfit trainer and former Marine that travels the world in search of adventure. I’m always hunting for the best techniques, hacks, and approaches to staying fit in any situation, gym free whenever possible, and (whenever I’m not traveling) share with you!

    Good luck getting after it!

    Looking for a way to stay fit anywhere with a partner, even without a gym?

    Then check out our list of sandbag workouts. Cheap, easy, possible anywhere, and no gym necessary!

    Also, check out our No Gym Fitness home page for more great workout ideas!

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      About A Brother Abroad

      ABOUT THE AUTHOR

      Carlos is a nomad, slow traveler, and writer dedicated to helping others live abroad and travel better by using his 7+ years of experience living abroad and background as a management consultant and financial advisor to help other nomad and expats plot better paths for an international lifestyle. Click here to learn more about Carlos's story.