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CrossFit Partner Workouts

by
author image Henry Halse
Henry Halse is a Philadelphia-based personal trainer, speaker, and writer. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Henry has also written for various fitness and lifestyle publications, including Women’s Health, AskMen and Prevention.
CrossFit Partner Workouts
Partner workouts can help motivate you to work harder. Photo Credit LUNAMARINA/iStock/Getty Images

CrossFit workouts, also known as "WODs," which stands for workout of the day, are notoriously challenging. If you're intimidated by your next workout it might help to bring a partner along to give you some added motivation. Luckily, CrossFit has some partner workouts, also called partner WODs, that are designed to keep both partners busy throughout. Work as a team to complete these grueling challenges where each partner relies on the other to get through to the end.

Read More: Does CrossFit Help You Lose Weight?

The Tommy Mac Partner WOD

The "Tommy Mac" is a CrossFit Hero WOD, which means that it's named after a service man or woman from the United States Military. This particular WOD is named after Seargent Thomas MacPherson, who gave his life in battle.

Combined, the partners must complete two rounds of:

  • 12 Burpees
  • 12 Thrusters (115 pounds or 75 pounds)
  • 12 Burpees
  • 12 Power Snatch (115 pounds or 75 pounds)
  • 12 Burpees
  • 12 Push Jerks (115 pounds or 75 pounds)
  • 12 Burpees
  • 12 Hang Cleans (115 pounds of 75 pounds)
  • 12 Burpees
  • 12 Overhead Barbell Squats (115 pounds of 75 pounds)

To perform a hang clean, start standing and holding a barbell with your hands shoulder-width apart. Stick your butt back and lean over until the bar is just above your knees, then jump and shrug your shoulders, pulling the bar up with the momentum from your jump. As you land try to duck under the bar in a squat position. At the same time, swing your elbows under the bar and catch it on the front of your shoulders, then stand up.

Each partner completes six burpees to total the 12 reps in every set. Do the burpees without any added weight. The other exercises are all barbell exercises, and the partners can divide the repetitions for these however they want.

The Batman and Robin Partner Workout

This is a popular CrossFit partner workout that pairs 400 meter sprints with different strength exercises.

For 26 minutes, the partners rush to complete as many repetitions as possible of the four different exercise pairs. One partner starts by sprinting 400 meters. While that partner sprints, the other partner does as many clean and jerks as possible, with either 135 pounds or 95 pounds. Once the partner running the 400 meter gets back, they switch and the other partner does clean and jerks. During the workout, count the total amount of clean and jerk repetitions that you and your partner do.

After that pair, the partners move on. Once again, one partner sprints 400 meters while the other does as many back squats as they can until their partner comes back and they switch. Only the back squat repetitions are counted.

For the next pair, one partner sprints 400 meters while the other does double unders, then they switch. A double under is a jump roping exercise where the rope completes two revolutions around your body, instead of just one, every time you jump. Every 10 double unders performed by either partner counts as one repetition.

The last exercise pair is a 400-meter sprint and as many burpees as possible. Five burpees count as one point.

These workouts require effort from both partners.
These workouts require effort from both partners. Photo Credit slavemotion/iStock/Getty Images

Partner WOD from MaxWOD

One of the leading suppliers of CrossFit equipment, MaxWOD also posts CrossFit workouts on their site for anyone to try. This partner WOD comes from their blog.

This WOD will test the discipline and commitment of both partners as they struggle to hold an exercise position during each pair of exercises.

For the first pair of exercises, one partner performs 50 kettlebell swings while the other holds a handstand. Once the kettlebell swings are completed the partners switch. If the partner doing the handstand drops each partner has to stop and do five burpees.

Read More: CrossFit for Beginners

Next, one partner does 50 box jumps while the other holds either a 45- or 25-pound plate overhead. The partners then switch. If the partner holding the plate overhead lowers the plate, each partner has to do five burpees.

After that, one partner does 50 sit-ups while the other holds the bottom of a squat position. Once the 50 sit-ups are completed the partners switch. If the partner holding the squat position stands up both partners have to do five burpees.

For the last exercise pair, one partner runs 400 meters while the other holds a plank position. When the partner running returns they switch. Each partner must run twice before the WOD is finished. If the partner holding the plank position drops both partners have to do five burpees when the partner who is running returns.

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