47 More Crossfit partner workouts to get your sweat on with a friend

Here you’ll find a running list of Crossfit workouts that you can do with a partner. Though you can find my favorite partner Crossfit workouts here, this list will grow as I stumble across and test new workouts.

Get after it!

PARTNER WOD 1:

20-minute EMOM (Every Minute, On the Minute):

• 5 barbell thrusters, 5 burpees

While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

*******************

PARTNER WOD 2

AMRAP (As Many Rounds as Possible) in 15 minutes:

• 8 power cleans, 8 overhead presses.

Partner A is doing the power cleans while Partner B is completing the overhead presses. Partners must wait for each other to complete the 8 reps before they can start that exercise. Once both partners finish 8 reps of each they continue to the next exercise

*******************

PARTNER WOD 3:

For Time:

• Buy-in (completed at the same time by both partners): 1000m row
• 50 burpees, 50 air squats, 50 hollow rocks, 50 push-ups.

Completed in order while one partner works and the other rests with reps split any way preferred.

Both partners must complete a 1000m row before starting the rest of the workout.

*******************

PARTNER WOD 4:

Chipper WOD For Time:

• 60 pull-ups
• 100 wall balls
• 100 sit-ups
• 200 kettlebell swings.

Every 2 minutes, on the minute, stop and complete 10 burpees total.

Partners may split reps any way preferred

*******************

PARTNER WOD 5:

5 minutes, complete as many burpees as possible

Score is total number of reps between partners

*******************

PARTNER WOD 6:

Chipper WOD divided however partner prefer, done in any way preferred. One partner planks while the other does reps

• 5K row
• 50 front squats
• 60 box jumps.

*******************

PARTNER WOD 7:

Partners try to complete as many rounds of reps as possible while both partners take turns running 2 x 500 meters

• 10 pull-ups
• 10 toes-to-bar
• 10 overhead walking lunges (barbell or plate)
• …repeat until partner returns from the run + switch places for 2 x 500 meter runs for each partner

*******************

PARTNER WOD

15-minute Every Minute on the Minute (EMOM)

• 8 dumbbell snatches (per side)
• 10 Strict overhead presses
• 50 double unders

Partners are working on different exercises and switch at the end of each minute. Remaining time in the minute after reps are completed is the rest period.

*******************

PARTNER WOD 9

• 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 WOD 10

• 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

*******************

PARTNER WOD 11

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

*******************

PARTNER WOD 12

40-30-20-10

• Burpees
• Hang cleans
• Push press
• Overhead squat

*******************

PARTNER WOD 13

For time. Alternate every 5 reps.

• 100 thrusters
• 100 pull ups
• 100 burpees

*******************

PARTNER WOD 14

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 WOD 15

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 16

• 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 17

5 rounds for time.

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

*******************

PARTNER WOD 18

EMOM 15 minutes

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

*******************

PARTNER WOD 19

6 Rounds for time, “You Go, I Go” (one partner exercises while one rests

• 21-calorie Row
• 15 Burpee Box Jumpovers at 24 in. for men or 20 in. for women.
• 9 Deadlifts at 315 lbs. for men or 220 lbs. for women.

*******************

PARTNER WOD 20

AMRAP (As Many Reps As Possible) for 20 minutes.

• Partner A runs for 400 meters while Partner B does an AMRAP of:
• 20 Kettlebell Swings
• 20 Box Jumps

*******************

PARTNER WOD 21

Chipper WOD for time:

• 100-calorie Dual-Action Bike
• 100 Deadlifts at 225 lbs. for men or 175 lbs. for women
• 100-calorie Dual-Action Bike
• 50 wall walks
• 100 calorie Dual Action Bike
• 100 Deadlifts 255.175
• 100-calorie Dual Action Bike

*******************

PARTNER WOD 22

AMRAP 3,500 Meter row for time, aiming to complete as many rounds as possible

As Partner A rows as far as possible, Partner B finishes an AMRAP of:

• 5 Toes-to-Bar.
• 10 Wall Balls at 20 lbs. for men or 14 lbs. for women.
• 15 Push-Ups.
• Partner A then does the AMRAP while Partner B does rowing. Switch as needed.

*******************

PARTNER WOD 23

AMRAP in 15 minutes

• 8 Power Cleans for Partner A.
• 8 Overhead Presses for Partner B.
• Both partners have to finish their exercise. Then Partner A does the power cleans and partner B does the presses.
• When both partners are done with both exercises, do 10 high-five push-ups together. This completes one round.

PARTNER WOD 24

As many repetitions as possible complete during the following

• 400-meter Run for Partner A while Partner B does Back Squats at 135 lbs. for men and 95 lbs. for women.
• Switch movements and repeat.
• 400-meter Run for Partner A while Partner B does Deadlifts at the same weight.
• Switch movements and repeat.

(This results in 4 x 400 meter runs by each partner)

*******************

PARTNER WOD 25

AMRAP for 20 minutes. One partner works while the other partner rests

• 16 Burpee Box Jump Overs.
• 16 Box Jumps.
• 16 Clean and Jerk at 155 lbs. for men at 105 lbs. for women.
• 16 Bar Muscle-Ups or 20 Pull-Ups or 20 ring rows.
• 16 Deadlifts at the previously prescribed weights.

*******************

PARTNER WOD 26

For time, Chipper WOD. Both Partners work at the same time, resting as needed

• 60 Chest-to-Bar Pull-Ups.
• 60-calorie Row.
• 15 Synchronized Overhead Squats at 95 lbs. for men or 65 lbs. for women.
• 10 Synchronized Overhead Squats at 115 lbs. for men or 75 lbs for women.
• 5 Synchronized Overhead Squats at 135 lbs. for men or 95 lbs for women.

*******************

PARTNER WOD 27:

Performed Synchro

• 30 Synchro Deadlifts
• 30 Synchro Bar-Facing Burpees
• 400-meter Run
• 20 Synchro Deadlifts
• 20 Synchro Bar-Facing Burpees
• 400-meter Run
• 10 Synchro Deadlifts
• 10 Synchro Bar-Facing Burpees
• 400-meter Run

Rest 5 min.

• 10 Synchro Thrusters
• 10 Synchro Pull-Ups
• 400-meter Run
• 20 Synchro Thrusters
• 20 Synchro Pull-Ups
• 400-meter Run
• 30 Synchro Thrusters
• 30 Synchro Pull-Ups
• 400-meter Run

*******************

PARTNER WOD 28:

• 1000m bike
• 200-yard partner sled push
• 50 strict HSPU
• 200-yard partner sled push
• 1000m bike

Rest

• 1000m bike
• 200-yard partner sled push
• 75 strict HSPU
• 200-yard partner sled push
• 1000m bike

Rest

• 1000m bike
• 200-yard partner sled push
• 100 strict HSPU
• 200-yard partner sled push
• 1000m bike

*******************

PARTNER WOD 29

20 Minutes AMRAP with partners splitting reps:

• 40 Barbell Thrusters (45/35), 10 Box Jumps (24/20), 10 Burpees
• 30 Thrusters (75/45), 20 BJs, 20 Burpees
• 20 Thrusters (95/65), 30 BJs, 30 Burpees
• 10 Thrusters (115/75), 40 BJs, 40 Burpees

*******************

PARTNER WOD 30

For time Chipper WOD splitting reps between partners

• 10 Handstand Push-ups
• 20 Box Jump or jump overs
• 30 Pull-Ups
• 40 Push-Ups
• 50 Double Unders
• 10 Knees to Elbows
• 20 Ring Dips
• 30 Burpees
• 40 Sit-Ups
• 50 Air Squats

*******************

PARTNER WOD 31

20 Minute AMRAP, splitting reps between partners

• 20 Barbell Power Cleans (185/130)
• 40m Sled Pull (205/160)

*******************

PARTNER WOD 32

5 Rounds for time, splitting reps between partners

• 30 HSPU
• 10 muscle-ups
• 20-meter single-arm overhead dumbbell walking lunges
• 1-mile run
• 20 wall balls

*******************

PARTNER WOD 33

For time, splitting reps between partners (but both partners complete the 1000 meter run)

• 1000-meter run (together)
• 10 pushups (PU)
• 10 sit-ups (SU)
• 10 air squats (AS)
• 20 PU
• 20 SU
• 20 AS
• 30 PU
• 30 SU
• 30 AS
• 40 PU
• 40 SU
• 40 AS
• 1000-meter run (together)

*******************

PARTNER WOD 34

For time Chipper WOD, with one partner working one partner resting, and 4 burpees performed by both partners, every minute, on the minute:

• 100 box jumps 24/20″
• 100 front squats 75/55 45/35 or a goblet
• 100 alternating DB snatch 50/35 35/20

PARTNER WOD 35

For time Chipper WOD, partners splitting reps as desired

• 150 wall balls 20/14
• 300 DUs or 600 singles
• 30 ring muscle ups or 60 C2B pull ups

*******************

PARTNER WOD 36

As many rounds as possible in 30 minutes, with partners splitting reps as they choose:

40 Calorie Row/Bike/Ski

then:

• Round 1: 40 Power Clean
• Round 2: 40 Front Squat
• Round 3: 40 Power Clean and Jerk
• Round 4: 40 Hang Squat Clean
• Round 5: 40 Squat Clean Thruster

*******************

PARTNER WOD 37

“YGIG” – One partner works while one partner rests

• 10 Rounds For Time:
• 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

*******************

PARTNER WOD 38

YGIG Chipper for time: One partner works while the other partner rests

• 300 Wall Balls

*******************

PARTNER WOD 39

YGIG: One partner works while the other partner rests

30 Rounds For Time:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

*******************

PARTNER WOD 40

Partner Chipper WOD for Time: Both partners work together and rest as necessary to complete all reps as quickly as possible:

• 400 Assault Bike Calories
• 400 Handstand Push-Ups

*******************

PARTNER WOD 41

For Time: Both partners work together and rest as necessary to complete all reps as quickly as possible:

For Time:

• 50 Toes-To-Bar
• 100 Power Cleans
• 200 Wall Balls

*******************

PARTNER WOD 42

5 Rounds for time, with all reps performed synchronized

• 5 Synchro Burpees
• 5 Synchro Muscle-Ups

*******************

PARTNER WOD 43

Synchro Chipper WOD: All reps performed synchronized, as quickly as possible until all reps are complete

100 Synchro Pull-Ups

*******************

PARTNER WOD 44

20 Minutes aiming to complete as many rounds of the circuit as possible while the running partner completes a 400 meter run, then alternate

Partner 1: 400m Run

Partner 2: AMRAP this circuit

• 5 Burpees
• 10 Wall Balls
• 15 Power Snatch

*******************

PARTNER WOD 45

16 minutes (EMOM) Alternating exercises, every minute on the minute

• Min 1: 10 Pull-Ups
• Min 2: 15 Calorie Row
• – Alternate exercises

*******************

PARTNER WOD 46

20 Minutes performing an exercise every minute, on the minute, resting the remaining portion of the minute, and alternating the following round

• Min 1: 10 Burpees
• Min 2: 12 Assault Bike Calories

*******************

PARTNER WOD 47

10 Min EMOM

• Min 1: 5-8 Muscle-Ups
• Min 2: 10-15 Handstand Push-Ups