The Ultimate Guide to Partner WOD CrossFit Workouts

CrossFit, Workout Classes

Partner WOD CrossFit workouts are a great way to up the intensity and challenge of your regular workout routine.

Partner workouts involve two people, working together as a team to complete challenging exercises. This type of workout is designed to push both athletes physically and mentally, offering an opportunity for increased motivation as well as improved performance.

In this article, we’ll explore the basics of partner WOD CrossFit workouts and how they can help you reach your fitness goals. We’ll also help you find the best partner WOD for you and provide ideas for creating your own.

 

What is a WOD?

WOD stands for Workout of the Day. It’s a type of CrossFit that involves performing various exercises in succession. The workout usually consists of one or more rounds of weightlifting exercises (such as squats, deadlifts, and overhead presses) followed by a series of bodyweight movements like burpees, jump ropes, and pull-ups.

WODs can be tailored to any level of fitness and are meant to challenge both strength and endurance.

 

Partner WOD CrossFit – The Overview

Partner WOD CrossFit is a variation of the traditional WOD where two athletes complete the same exercises in tandem. The idea behind partner workouts is that each athlete will help motivate and push each other to do their best.

This type of workout also offers an opportunity for increased performance as both athletes have access to more weight and can help spot one another if necessary.

 

The Top 5 Partner WOD List

Here are our five picks for the best and most fun partner CrossFit workouts. But before we get into the list, it’s important to note there are a few ways to complete these workouts:

  • Alternating – One partner rests while the other partner completes their reps. This is a bit more time-consuming, but it’s lots of fun to cheer each other on.
  • Competing – You and your partner do each rep simultaneously, seeing who can do the reps faster, and then you rest together. This can make your WOD more fun and you can bond with your partner during breaks.
  • Modeling – One partner does the whole workout while the other watches, and vice versa. This is a great option if one partner is new to CrossFit and needs pointers or you both want someone to watch your form.

 

1.     Partner Hero WOD

Hero is a classic CrossFit WOD that involves a combination of high-intensity exercises. The hero partner WOD is a variation that requires both athletes to complete the same movements.

Here’s what the workout looks like:

  • 4 rounds of:
    • 5 power clean and jerks (155/105 lbs)
    • 10 burpees over the bar
  • 2 rounds of:
    • 15 deadlifts (225/155 lbs)
    • 20 box jumps (24/20 in)

 

2.     Partner Murph WOD

Murph is another classic CrossFit WOD that requires a ton of endurance and strength. The partner variation follows the same format as Hero, with one athlete completing each exercise while their partner rests.

The workout looks like this:

  • Run 800 meters (together)
  • 5 rounds of:
    • 10 pull-ups
    • 20 push-ups
    • 30 air squats
  • Run 800 meters (together)

 

3.     Thanksgiving Partner WOD

This fun partner WOD is a Thanksgiving-themed workout that can be done with any two athletes.

Here’s what it looks like:

  • 5 rounds of:
    • 10 turkey squats (each athlete does 10 reps)
    • 15 sweet potato push-ups (each athlete does 15 reps)
  • 4 rounds of:
    • 20 pumpkin pie sit-ups (each athlete does 20 reps)
  • 3 rounds of:
    • 30 cranberry jump ropes (each athlete does 30 jumps)

 

4.     Partner Helen WOD

Helen is a classic CrossFit benchmark WOD. The partner variation calls for each athlete to complete three rounds of:

  • 400 meter run (together)
  • 21 kettlebell swings (each athlete completes 11)
  • 12 pull-ups (each athlete completes 6)
  • Run 400 meters (together)

 

5.     Partner Fran WOD

This classic CrossFit benchmark WOD is sure to test your strength and endurance. The partner variation calls for each athlete to complete three rounds of:

  • 21 thrusters (each athlete completes 11)
  • 15 pull-ups (each athlete completes 7)
  • 9 burpees (together)
  • Run 400 meters (together)

 

Best Pieces of Workout Equipment for CrossFit WODs

 

1. FEIERDUN Adjustable Dumbbells, Barbells, and Kettlebells 

FEIERDUN Adjustable Dumbbells, Barbells, and Kettlebells 

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2. Yes4All 3 in 1 Wooden Plyo Box Plyometric Box for Home Gym

Yes4All 3 in 1 Wooden Plyo Box Plyometric Box for Home Gym

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3. Multi-Function Barbell Rack & Dip Station 

Multi-Function Barbell Rack & Dip Station 

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Are There Other Types of CrossFit Partner Workouts?

Although the above five partner WODs are some of the most popular and our favorites, there are also other types of CrossFit partner workouts. These can include anything from team-building exercises to more complex movements such as kettlebell swings, Olympic lifts, and more. Partner workouts can also involve specific equipment such as battle ropes, sandbags, medicine balls, and sleds for added intensity.

You can also design your own CrossFit partner workout with your and your partner’s favorite exercises in mind. The most creative partner WODs are tailored to the partners and they’re a lot of fun to come up with and do.

 

How to Find a CrossFit Workout Partner if You Don’t Already Have One

Finding a CrossFit partner is not always easy. You can start by asking friends and family if they are interested in joining you for a workout. If that doesn’t work, there are plenty of online communities dedicated to finding CrossFit partners, or you can join a CrossFit class available at your local gym.

Another great option is to attend group events such as competitions or seminars where you can meet new people who share similar interests and goals as yours. This is also an excellent way to learn more about the sport and gain valuable experience with different exercises and workouts.

No matter what route you take, having a partner to work out with is an important part of maintaining your motivation and pushing yourself harder.

 

How a Partner WOD Varies From Individual WODs

Partner WODs are typically more intense than individual WODs because each partner is responsible for pushing the other to their limits. This type of workout can be beneficial because it creates an environment that encourages support and camaraderie, helping both partners reach new levels of fitness.

Additionally, a partner WOD requires coordination between the two athletes; one person will perform an exercise while the other rests, or they’ll switch off every few reps or sets to keep up with the pace of the workout. The increased complexity makes this type of workout more dynamic and engaging than traditional individual workouts.

 

A Few More Partner WOD Crossfit Workouts to add into the Rotation

We listed our Top 5 Favorite Partner WOD workouts above, but if you want to switch it up, below are a few more to add into the rotation:

 

1.AMRAP (As Many Rounds As Possible):

  • 20-minute AMRAP:
    • Partner A: 200-meter run
    • Partner B: 10 burpees
    • Switch roles after each round

 

2.Chipper Style:

  • For time:
    • 100 wall balls (Partner A)
    • 100 kettlebell swings (Partner B)
    • 100 box jumps (Partner A)
    • 100 push-ups (Partner B)
    • Partners switch exercises after each set is complete

 

3.You-Go-I-Go:

  • 10 rounds for time:
    • Partner A completes 10 thrusters while Partner B rests
    • Partner B completes 10 thrusters while Partner A rests
    • Repeat until 10 rounds are complete

 

4.Team Rowing and Bodyweight:

  • 3 rounds for time:
    • 500-meter row (Partner A)
    • 50 air squats (Partner B)
    • Switch roles after each round

 

5.Relay Style:

  • For time:
    • Partner A completes 15 deadlifts, 15 box jumps
    • Partner B completes 15 deadlifts, 15 box jumps
    • Repeat for 5 rounds

 

6.Puzzle Piece:

  • 20-minute AMRAP:
    • Partner A: 10 pull-ups, 15 sit-ups
    • Partner B: 10 push-ups, 20 lunges
    • Rotate through the exercises, picking up where your partner left off

 

Calorie Burn:

  • For time:
    • Partner A: 50 calories on the rower
    • Partner B: 50 wall balls
    • Switch until both partners complete both exercises

 

Remember to scale the workouts based on the fitness levels of both partners, and always prioritize safety. Adjust the repetitions, weights, or movements as needed. Partner WODs are meant to be challenging but also fun, so enjoy the experience of working together with your fitness buddy!

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