7 Partner WODs to Do with Your Gym Mate
September 5, 2019
Written by admin in Training,
8 minute read The only thing better than grinding through a WOD is grinding through a WOD with your gym buddy. There’s nothing like the extra surge of adrenaline and determination that comes along when you have your mate beside you. A personal cheerleader, someone to test yourself against, and the best part – the feeling when it’s all over and you both know you helped one another to absolutely smash it.
Here are seven partner WODs we love. (And if you want to do one with a ton of rowing, right this way.)
7 Partners WODs to Do With a Friend
1. Angie Meets Annie
What’s better than one Girls WOD? The answer is two combined together. This one hurts. It requires mental strength and strategy. The best thing, though, is that you can break up the reps any way you like with your WOD partner, except for the double-unders, which you both complete. Here it is:
- 50 double-unders each
- 200 pull-ups
- 40 double-unders each
- 200 push-ups
- 30 double-unders each
- 200 sit-ups
- 20 double-unders each
- 200 squats
- 10 double-unders each
Plus, the only equipment you need is a skipping rope, so it’s a great WOD to challenge your next travel buddy with!
2. Burn Baby Burn
You can thank CrossFit Mayhem for this one. It’s a 20-minute AMRAP, with little to no rest with the exception of swapping over. Your score is both number of rounds and calories completed on the Assault bike.
Partner 1 completes:
- 15 hang power cleans (43kg/30kg)
- 15 box jump-overs
- 15 pull-ups
Whilst Partner 2 completes maximum calories on the Assault bike.
Alternate as many rounds as possible for 20 minutes. Spoiler: This is going to burn.
3. Everybody Loves Thrusters
This one comes from Iron Hero CrossFit and features everyone’s favourite barbell movement – thrusters. This looks like a lot of fun… and pain.
For time (20-minute cap):
- 500m row
- 28 thrusters (43kg/30kg)
- 400m row
- 21 thrusters
- 300m row
- 15 thrusters
- 200m row
- 9 thrusters
- 100m row
- 2 thrusters.
The row can be broken up any way you please. The thrusters, however, are synchronized – you’re welcome!
4. DT for Two
We all know and love (love-hate, maybe) the infamous CrossFit WOD DT. It’s a great benchmark workout.
5 rounds for time (70/45kg):
- 12 deadlift
- 9 hang power cleans
- 6 push jerks
Make it fun and potentially spicier by going round-for-round with your buddy. Yes, you’ll get rest, but that also means you can push harder each round. Note – if you want to make it even more grueling on your legs, one partner rows whilst the other does DT, and alternate each round. You’ll likely slow down on DT doing it this way, so pick your poison!
5. In it Together
Inspired by a partner WOD from CrossFit Wanderlust, this one’s a core and leg burner combined with cardio to create one epic workout. We can guarantee some laughs. They even suggest the infamous “Bring Sally Up” warm-up to begin. Break up most of the reps however you see fit. Weights aren’t prescribed, so adapt as needed. Our suggestion? 50kg/35kg for barbell movements.
- 80 partner burpees
- 40 thrusters
- 800m run
- 80 partner leg lifts
- 40 toes-to-bar
- 600m run
- 80 box jump-overs
- 40 power clean and jerks
- 400m run
- 80 partner plank claps
- 40 front squats
- 200m run
- 80 overhead walking lunges (20kg/15kg)
- 40 handstand push-ups
6. Some Like it Hot
This WOD is spicy but definitely an enjoyable one to do with a partner, courtesy of CrossFit Alter. Weights should be light enough for big sets, and work can be split evenly. For time, complete:
- 150 wall balls (9kg/6kg)
- 30 squat cleans (70kg/40kg)
- 75 wall balls
- 20 squat cleans
- 35 wall balls
- 10 cleans
- 100 deadlifts (70kg/40kg)
Time cap is 30 minutes. Tip: If you want to add something extra, incorporate a cash-in and cash-out run of 800m.
7. Ready, Set, Go
Whilst this is not exactly a partner WOD, it sure is something fun to do with a gym buddy. Take a leaf from CrossFit Kova, Kara Saunders’, box and try these wheelbarrow hand walks. They’re a great shoulder burner and good for mobility. Why not incorporate them into your next warm-up or even into a partner WOD as a race, perhaps?
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Main image: Lauren Fisher/Instagram, photo by Richard Veytsman
