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.
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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
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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.
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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
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PARTNER WOD 5:
5 minutes, complete as many burpees as possible
Score is total number of reps between partners
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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.
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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
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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.
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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)
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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
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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
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PARTNER WOD 12
40-30-20-10
- Burpees
- Hang cleans
- Push press
- Overhead squat
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PARTNER WOD 13
For time. Alternate every 5 reps.
- 100 thrusters
- 100 pull ups
- 100 burpees
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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
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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)
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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
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PARTNER WOD 17
5 rounds for time.
- 50 calorie row
- 40 wall balls
- 30 sit ups
- 20 burpees
- 10 tire flips
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PARTNER WOD 18
EMOM 15 minutes
- 8 alternating dumbbell snatches
- After each 3 minutes perform 50 DU
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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.
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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
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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
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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.
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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)
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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.
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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.
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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
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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
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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
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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
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PARTNER WOD 31
20 Minute AMRAP, splitting reps between partners
- 20 Barbell Power Cleans (185/130)
- 40m Sled Pull (205/160)
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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
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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)
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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
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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
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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)
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PARTNER WOD 38
YGIG Chipper for time: One partner works while the other partner rests
- 300 Wall Balls
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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
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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
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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
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PARTNER WOD 42
5 Rounds for time, with all reps performed synchronized
- 5 Synchro Burpees
- 5 Synchro Muscle-Ups
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PARTNER WOD 43
Synchro Chipper WOD: All reps performed synchronized, as quickly as possible until all reps are complete
100 Synchro Pull-Ups
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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
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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
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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
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PARTNER WOD 47
10 Min EMOM
- Min 1: 5-8 Muscle-Ups
- Min 2: 10-15 Handstand Push-Ups