Partner Wods

Partner WODs (Workouts of the Day)

Challenging workouts designed for two people working together.

Workout 1: “Double Trouble”

Duration: 20 minutes
Equipment: Two sets of dumbbells (15-25 lbs), timer

Tags

  • Gear: dumbbells
  • Intensity: high
  • Partner: partner
  • Body Part: full-body
  • Cycle: conditioning

Format: AMRAP (As Many Rounds As Possible)

Time: 20 minutes

Round Structure:

  • Partner A performs exercise while Partner B rests
  • Switch every minute
  • Both partners complete same reps

Exercises (per person per minute):

  • Dumbbell thrusters: 10 reps
  • Renegade rows: 8 reps
  • Burpee broad jumps: 6 reps
  • Mountain climbers: 20 reps

Notes

  • Partners alternate exercises every minute
  • Count total rounds completed by both partners
  • Modify weights as needed for both partners

Workout 2: “Teamwork Makes the Dream Work”

Duration: 25 minutes
Equipment: Bodyweight, resistance band

Tags

  • Gear: bodyweight resistance-bands
  • Intensity: moderate
  • Partner: partner
  • Body Part: full-body
  • Cycle: strength

Format: Partner Relay

Rounds: 5 rounds

Round Structure (both partners work simultaneously):

  1. Squat to high-five: 20 reps (face each other, squat down, high-five at bottom)
  2. Partner plank shoulder taps: 30 seconds (both in plank, tap partner’s shoulders)
  3. Resistance band tug-of-war: 45 seconds (controlled resistance)
  4. Back-to-back wall sits: 60 seconds (sit back-to-back for support)
  5. Partner med ball pass: 15 passes (if no med ball, use water jug)

Rest: 90 seconds between rounds

Notes

  • Focus on synchronization and communication
  • Modify time/reps based on both partners’ fitness levels
  • Emphasize fun and teamwork over competition

Workout 3: “Split Decision”

Duration: 30 minutes
Equipment: Barbell, plates (or dumbbells)

Tags

  • Gear: barbell dumbbells
  • Intensity: high
  • Partner: partner
  • Body Part: full-body
  • Cycle: strength

Format: Split Work

Total Work: Complete together, split as needed

The Challenge:

  • 100 Deadlifts (135/95 lbs or appropriate weight)
  • 200 Push-ups
  • 300 Squats
  • 400 Meter run (together)

Rules:

  • Partners split reps however they choose
  • Only one person works at a time (except running)
  • Must complete in order (deadlifts → push-ups → squats → run)
  • Both partners must finish run together

Scaling Options

  • Beginner: Reduce all reps by 50%, bodyweight movements
  • Intermediate: Use moderate weights, full reps
  • Advanced: Add weight, add time cap (25 minutes)

Safety Reminders

  1. Warm up together: 5-10 minutes joint warm-up
  2. Spot each other: Provide safety support during lifts
  3. Communicate: Call out form issues or safety concerns
  4. Scale appropriately: Match workout to lowest common fitness level
  5. Cool down together: 5-10 minutes stretching and recovery

Last updated: 2024

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