I’m a big fan of working out with others.

Working out with a training partner is fun and drives you to achieve new PRs. At least, it does for me. I tap into my competitive side whenever another person is around.

When I first moved to working out at home, I gave up on working out with others. I rationalized this by telling myself, “Nothing beats working out on my own!”

The truth is, I missed working out with a training partner, but not enough to go back to a gym. Working out with a partner does wonders for motivation. You dig deeper when someone is cheering you on.

Partner training also gives you the confidence to try new workouts and to shoot for new personal bests. Knowing someone is standing behind you to spot you is a great way to achieve a new 1RM.

If you like working out with others, CrossFit is a great option. Most CrossFit gyms have a positive vibe and are full of people who are excited to be there. Whether at a CrossFit gym or working out at home with a friend, there is a CrossFit partner WOD for you.

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How Do CrossFit WODs Work?

The workout of the day is a given CrossFit workout. You will complete CrossFit workouts for time or as many rounds as possible within a time cap. A few exceptions exist, but the majority will use time as a factor.

Best Partner CrossFit Workouts

The best CrossFit partner WODs are the ones that you enjoy. The WODs listed below are great workouts that will get your heart pumping and challenge multiple muscle groups. My favorite is Barbell Brows (#8 below). This one incorporates aerobic training with heavy compound movements.

Can You Do CrossFit WODs at Home?

There are several CrossFit partner WODs you can do at home. These WODs do not require equipment minimal equipment. Friendly Murph (#7), Miller (#11), and Buffalo 10 (#15). 

If you and your partner are more advanced athletes, there are some seriously difficult partner WODs to try. Give Muhammad Ali (#4), Liam’s Life Memorial WOD (#6), and Hangful Day (#38) a try.

Best CrossFit Partner WODs for Beginners?

All of the partner WODs are difficult. But there are a few that beginners will find more reasonable, like BC x DT (#20), Ares (#44), and Pulse (#49)

It can help to have a partner with the same fitness level as you. But a good partner gets the job done no matter what. So, if there is a disparity in your fitness levels, make sure they (or you) have a sizeable amount of grit to get through these workouts.

50 Partner CrossFit Workouts

Below are a ton of excellent partner CrossFit workouts to choose from. Grab a friend and get started!

Howdy Partner

For Time With a Partner:

• 25/20-calorie Echo Bike (each, at the same time)
• 10 Rope Climbs (split)
• 50 Deadlifts (315/225 lb, split)
• 25/20-calorie Echo Bike (each, at the same time)

Eva Strong

5 Rounds for Time With a Partner:

• 24 Double-Unders (together)
• 19 Toes-to-Bars (split)
• 2 Clean-and-Jerks (205/135 lb) (split)
• 400-meter Run (together)

Philip M. Wigal

For Time With a Partner:

• 1,507 meter Row
• 157 calorie Bike
• 35 Devil Presses (2×50/35 lb)
• 4 Bear Complexes (95/65 lb)*
• 11 Synchronized Bar Over Burpees

1 Bear Complex is 7 Unbroken Reps of:

• 1 Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

Muhammad Ali

For Time With a Partner:

• 217-meter Partner Run
• 42 Clean-and-Jerks (115/85 lb)
• 16 Burpee Box Jump Overs (24/20 in)
• 74 Hand Release Push-Ups
• 61 Toes-to-Bars
• 217-meter Partner Run
• 56 Wall Ball Shots (20/14 lb)
• 37 Power Snatches (115/85 lb)
• 90 Double-Unders (each)
• 217-meter Partner Run

Haley

2 Rounds for Time With a Partner:

• 2,000-meter Bike Erg / 75 Double-Unders (after every switch)
• 12 Pegboard Ascents
• 2,000-meter Bike Erg / 75 Double-Unders (after every switch)
• 17 Clean-and-Jerks (255/175 lb)

Liam’s Life

For Time With a Partner:

• Partner A: 25 Wall Ball Shots (20/14 lb), 15 Toes-to-Bars
• Partner B: Barbell Hang Hold (65/55 lb)
• Partners switch, then repeat.

• Partner A: 25 Box Jumps (24/20 in), 15 Pull-Ups
• Partner B: Barbell Overhead Hold (65/55 lb)
• Partners switch, then repeat.

• Partner A: 25 Power Cleans (65/55 lb), 15 Handstand Push-Ups
• Partner B: Pull-Up Bar Hang Hold
• Partners switch, then repeat.

• Partner A: 25 Back Squats (95/65 lb), 15 Shoulder-to-Overheads (95/65 lb)
• Partner B: Handstand Hold
• Partners switch, then repeat.

• Partner A: 25 Kettlebell Swings (24/16 kg), 15 Burpees
• Partner B: Barbell Front Rack Hold (95/65 lb)
• Partners switch, then repeat.

Friendly Murph

For Time With a Partner:

• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1-mile Run

Partition the work between partners, but it must be completed in the order written.

Barbell Bros

For time With a Partner:

• 1 Mile Run
• 75 Front Squats (115/75 lb)
• 50 Push Jerks (115/75 lb)
• 25 Front Rack Lunges (115/75 lb)

Partition reps as needed.

22 BCS Classic Qualifier Event 22.4

For Time With a Partner:

• 54 Pull-Ups
• 30 Chest-to-Bar Pull-Ups
• 18 Bar Muscle-Ups
• 120 calorie Row

Time Cap: 60 minutes

Upl;ft

For Time With a Partner:

• 10 Power Cleans (225/155 lb)
• 1800-meter Row (together)
• 272 Double-Unders
• 82 Lateral Burpees
• 55 Deadlifts (225/155 lb)
• 130 Wall Balls (20/24 lb)

Miller

24 Rounds for Time With a Partner:

• 141-meter Sprint
• 14 Overhead Walking Lunges (45 lb)

With a running clock, complete 24 rounds of the prescribed work as fast as possible. Alternate every round. While partner A is running a sprint, partner B holds the plate. When lunges are complete, keep the plate overhead until the other partner returns from sprint to do lunges.

Hannah

13 Rounds for Time With a Partner

• 20 KB Swings (24/16 kg)
• 7 Burpee Box Jump Overs (24/20 in)
• Cash-Out: 2,008-meter Run (together)

Sea Legs

For Time With a Partner:

• 400-meter Team Relay (each)

Then, complete:

• 10 Burpee Box Jump Overs (24/20 in)
• 10 Front Squats (185/125 lb)
• 20 Burpee Box Jump Overs (24/20 in)
• 20 Front Squats (185/125 lb)
• 30 Burpee Box Jump Overs (24/20 in)
• 30 Hang Squat Cleans (185/125 lb)

Time Cap: 9 minutes

Schoppa

For Time With a Partner:

• 22 Up-Downs
• 18-calorie Assault Bike

• 37 Ball Slams (30/20 lb)
• 18-calorie Assault Bike

• 24 Dead Ball Thrusters (30/20 lb)
• 18-calorie Assault Bike

• Bay Lap Weighted Carry
• 18-calorie Assault Bike

• 27 Push-Ups
• 18-calorie Assault Bike

Buffalo 10

10 Rounds for Time With a Partner:

• 5 Deadlifts (225/155 lb)
• 14 Push-Ups
• 22 Double-Unders
• 400-meter Run (together)

Partners switch places after each exercise. Rep counts are per partner, not shared.

TWR Pride WOD

AMRAP in 24 Minutes With a Partner:

• 6 Power Cleans (185/125 lb)
• 6 Synchronized Burpees
• 200 m Run (together)
• 6 Synchronized Burpees
• 28 Alternating Dumbbell Snatches (50/35 lb)
• 6 Synchronized Burpees

At 24:00, complete the Cash-Out of:

• 69 Wall Ball Shots (20/14 lb)

Gone in 60 Seconds

For Time in Team of Four:

• From 0:00-4:00, complete:
• 5 cal Row / Ski (each athlete)
• Max cal Row / Ski

While the other team members complete the following:

• 40 Synchronized American Kettlebell Swings / Dumbbell Snatches (24/16 kg, 2×20/12.5 kg, two athletes)
• 20 Synchronized Sit-Ups (3 athletes)
• 10 Synchronized Burpees (3 athletes)
• 40 Synchronized Goblet Squats (24/16 kg, 2 athletes)
• 20 Synchronized Sit-Ups (3 athletes)
• 10 Synchronized Burpees (3 athletes)

Transition in 60 seconds

From 5:00-9:00, AMRAP of:

• 5-calorie Row / Ski (each athlete)
• MAx calorie Ski / Row

While the other team members complete:

• 40 Synchronized Kettlebell/Dumbbell Shoulder-to-Overheads (24/16 kg, 2×20/12.5 kg, 2 athletes)
• 20 Synchronized Sit-Ups (3 athletes)
• 10 Synchronized Burpees (3 athletes)
• 40 Synchronized Kettlebell/Dumbbell Thrusters (24/16 kg, 2×20/12.5 kg, 2 athletes)
• 20 Synchronized Sit-Ups (3 athletes)
• 10 Synchronized Burpees (3 athletes)

Wit Fitness Chipper City

For Total Reps in a Team of Four:

• 80 Dumbbell Alternating Ground-to-Overheads (50/35 lb)
• 40 Synchro Kettlebell Swings (24/16 kg, 2 athletes)
• 60 Synchro Sit-Ups (4 athletes)
• 80 Synchro Lunges (2 athletes)
• 100 Partner Jumps (1 athlete at a time)
• In the remaining time, AMRAP of:
• Under Overs

Between each movement change, teams must complete the following:

• 5 Under Overs

Time Cap: 9 minutes

Race Against the Machine

9 Minute AMRAP in a Team of Four:

• 20-calorie Ski / Row

After each round, the damper level goes up by 1. Pairs swap Rower/Bike after each round. The resting athletes must lie on the ground on their backs.

BC x DT

9 Minute AMRAP in a Team of Four:

• Pair A work through AMRAP of:
• 30 Sandbag Deadlifts (30/15 kg)
• 20 Sandbag Hang Cleans (30/15 kg)
• 10 Sandbag Shoulder-to-Overheads (30/15 kg)

One partner works. One partner rests. Switch as needed.

Pair B complete:

• Competition Floor Run (together)
• When Pair B completes the Run, the pairs swap and Pair B carries on with the Sandbag AMRAP from where Pair A finishes.

Monster Chipper

For Time With a Partner:

• 50 Devil Presses (2×22.5/15 kg)
• 100 Burpees
• 200 Air Squats
• 3,000-meter Row

Time Cap: 30 minutes

Buddy Sumo Run

4 Rounds for time (with a Partner):

• 800-meter Run
• 40 Sumo-deadlift high pulls (75#/115#)

Partition number of reps as needed.

Move Forward

For Time in a Team of Four:

• 40 Synchro Plate Ground-to-Overheads (20/10 kg) / American Kettlebell Swings (20/12 kg)
• 10 Synchro Sit-Ups
• 40 Synchro Plate Squats (20/10 kg) / Goblet Squats (20/12 kg)
• 10 Synchro Sit-Ups
• 40 Synchro Plate/Kettlebell Shoulder-to-Overheads (20/10 kg, 20/12 kg)
• 10 Synchro Sit-Ups
• 40 Synchro Plate/Kettlebell Thrusters (20/10 kg, 20/12 kg)
• 10 Synchro Sit-Ups
• Finish by running back to the first box with all the kit and lying down.

Time Cap: 9 minutes

Friday Night Lights

For Time With a Partner:

Athlete 1:

• 12 Squat Snatches (135/95 lb)
• 24 Bar Muscle-Ups
• 12 Squat Snatches (135/95 lb)

Immediately after, Athlete 2:

• 8 Squat Snatches (185/125 lb)
• 24 Bar Muscle-Ups
• 8 Squat Snatches (185/125 lb)
• 8 min time cap

Partner IV

For Time With a Partner:

• 60x Thrusters (135/85 lb)
• 30x Snatches (185/125 lb)
• 60x Front Squats (185/125 lb)
• 30x Clean and Jerks (225/145 lb)
• 60x Deadlifts (275/195 lb)

Partners alternate every 30 seconds.

Rest time: 1 minute after each movement (required for both partners). Adjust weights during the rest.

CBC Qualifier 21.2

For Time With a Partner:

• 15 Front Squats (43/29 kg)
• 30 Toes-to-Bars
• 15 Thrusters (43/29 kg)

Rest period: 1 minute

• 15 Front Squats (43/29 kg)
• 30 Toes-to-Bars
• 15 Thrusters (43/29 kg)

Rest period: 1 minute

• 15 Front Squats (43/29 kg)
• 30 Toes-to-Bars
• 15 Thrusters (43/29 kg)

Time Cap: 15 minutes

Regulators

For Time in a Team of Three:

• Cash-In: 800-meter Partner Carry

Then, complete:

• 150 Burpee Pull-Ups
• 150 Wall Ball Shots (30/20 lb, 10/9 ft)
• Cash-Out: 800-meter Partner Carry

Wear a weight vest (20/14 lb).

Maxim 56

For Time With a Partner:

• Buy-In: 56-second Handstand Hold / Wall Sit

Then, each athlete completes:

• 56 Burpees
• 56 Flutter Kicks (4-count)
• 56 Walking Lunges
• 56 Hand Release Push-Ups
• 56 Air Squats
• Cash-Out: 5,600 meter Run

Tony Lopez

36 Minute AMRAP With a Partner:

• 5 Handstand Push-Ups
• 25 Alternating Dumbbell Snatches (50/35 lb)
• 20 Deadlifts (225/155 lb)
• 21-calorie Row

The Parks

6 Rounds for Time With a Partner:

• Every 4 minutes, Partner A completes:
• 20 Single Arm Overhead Dumbbell Lunges (50/35 lb)
• 21 American Kettlebell Swings (70/53 lb)
• 6 Synchronized Burpees
• 9 Right-Arm Dumbbell Thrusters (50/35 lb)
• 9 Left-Arm Dumbbell Thrusters (50/35 lb)
• 3 Right-Arm Kettlebell Squat Cleans (70/53 lb)
• 3 Left-Arm Kettlebell Squat Cleans (70/53 lb)

Partner B chooses 1 and performs:

• Ring Plank Hold
• Dead Hang Hold
• Parallel Squat Hold
• Half Push-Up Hold

Rest 2 minutes

Partner A and Partner B must complete 6 full rounds each.

New York Dust Off

Five Rounds For Time in a Team of Three:

• 35 Kettlebell Deadlifts (72/55 lb)
• 100-meter Kettlebell Suitcase Carry (72/55 lb)

Then, 4 Rounds of:

• 20 Pull-Ups
• 30 Sit-Ups

Then, 2 Rounds of:

• 8 Hand Release Push-Ups
• 100-meter Weighted Kettlebell Side Shuffle (55/35 lb)

Finally, complete:

• 60 Synchro Burpees

Chris Davis

For Time With a Partner:

• Buy-In: 1960 meter Row

Then, 10 Rounds of:

• 17 Box Jumps (24/20 in)
• 19 Burpees
• 59 Double-Unders
• 1 Squat Clean (225/155 lb, each)
• Cash Out: 2,019 meter Row

Honey Badger

30 Minute AMRAP in a Team of Three:

• 30 Squat Cleans (95/75 lb)
• 30 Pull-Ups
• 800 meter Run (together)

Nicks

For Time With a Partner:

• 1,000 meter Run

Then, 2 Rounds of:

• 100-meter Sandbag Lunges (100/70 lb)
• 100-meter Kettlebell Farmer’s Carry (as heavy as possible)
• 100-meter Burpee Broad Jumps
• 1,000 meter Run

Time Cap: 45 minutes

Alice

4 Rounds for Time With a Partner:

• 300 meter Run (together)
• 30 Power Cleans (30 kg)
• 30 Burpees
• 30-calorie Air Bike
• 30 Air Squats
• 30 Alternating Lunges
• 30-calorie Air Bike
• 30 Deadlifts (30 kg)
• 30 Ball Slams (9/6 kg)
• 30-calorie Air Bike
• Buy-Out: 300 AbMat Sit-Ups

Noah Calderon

For Time With a Partner:

• Buy-In: 1,097 meter Row

Then, 20 Rounds of:

• 3 Deadlifts (225/155 lb)
• 8 Kettlebell Swings (53/35 lb)
• 12 Box Jumps (24/20 in)
• 20 Burpees

Anna

For Time With a Partner:

• 1 mile Run
• 90 Box Jump Overs (24/20 in)
• 80 Kettlebell Swings (24/16 kg)
• 70 Burpees
• 60 Wall Ball Shots (9/6 kg)
• 50 Plate Overhead Lunges (15/10 kg)
• 40 Toes-to-Bars
• 30 Kettlebell Snatches (24/16 kg)
• 20 Pull-Ups
• 1 mile Run

Repeat back up the ladder to the top.

Wear a weight vest (10 kg).

Hangful Day

For Time With a Partner:

• 70 Goblet Squats (24/16 kg)
• 70 Knees-to-Elbows
• 70 Dumbbell Thrusters (2×20/15 kg)
• 70-calorie Row
• 70 Medicine Ball Cleans (30/14 lb)
• 70 Burpees
• 70 Sit-Ups
• 70 Wall Ball Shots (30/14 lb)
• 70 Jerks (95/65 kg)
• 70 Chest-to-Bar Pull-Ups
• 70 Kettlebell Swings (24/16 kg)
• 70 Toes-to-Bars
• 70 Push-Ups
• 70 Hang Power Cleans (95/65 lb)

Noah Leotta

With a Running Clock With a Partner for Reps:

• Buy-In: 2,747 meter Row

Directly into AMRAP in 24 minutes of:

• 12 Deadlifts (115/75 lb)
• 10 Shoulder-to-Overheads (115/75 lb)
• 15 Toes-to-Bars
• 24 Box Jumps (24/20 in)

The Hammer

For Time With a Partner:

• Buy-In: 400 meter Partner Carry (switch as needed)

Directly into:

• 300 Ruck Swings (30/20 lb)
• 200 Sit-Ups
• 200 Ruck Lunges (30/20 lb)
• 200 Ruck Overhead Shoulder Press (30/20 lb)
• Buy-Out: 400 meter Partner Carry (switch as needed)

Mata Mile

For Time With a Partner:

Partner A:

• 400-meter Ruck Run (30/20 lb)

Partner B while the other Run:

• Max Ruck Squats (30/20 lb)
• Max Ruck Plank Hold (30/20 lb)
• Max Ruck Lunges (30/20 lb)
• Max Flutter Kicks

Finally, perform:

• 1 mile Ruck Run (30/20 lb, together)

While Partner A runs 400 meters, Partner B will perform max repetitions of the specified movement per station. Once the Run is completed, athletes will switch and move to the next station.

We Remember

For Time With a Partner:

• 9 Rope Climbs (total) (15 ft)
• 11 Wall Climb (each)
• 20 Dumbbell Burpee Box Step Overs (each) (2×50/35 lb, 24/20″)
• 1-mile Dumbbell Run (together) (50/35 lbs)

For the first three movements, one partner works at a time while the other partner maintains a Hollow Hold position.

Fury Road

Four rounds for total distance lunged. (3:00 on/1:00 off) (in a team of four):

• 20 4-way Synchro Wall Ball Shots (30/20 lb)
• 15 Worm Deadlifts
• 20 Worm Push Presses
• Worm Lunge for distance in the time remaining.

Ares

16 Minute AMRAP With a Partner:

• 15/12 calorie Standing Bike Erg
• 12 GHD Sit-Ups
• 10 Box Jump Overs (24/20 in)

Barber Pole

For Time With a Partner:

• 250 calorie Row

Switch every 25 calories.

Time Cap: 8 minutes

Save Connor

12 Rounds for Time With a Partner:

Partner 1:

• 600 meter Run

Partner 2, 2 rounds of:

• 12 Dumbbell Deadlifts (2×50/35 lb)
• 12 Dumbbell Swings (50/35 lb)
• 12 Dumbbell Thrusters (2×50/35 lb)

Switch after every round.

Cash

20 Minute AMRAP With a Partner:

• 20-calorie Ski Erg
• 20 Sandbag Lunges
• 20 Burpee Broad Jumps

Taylor 91

For Time With a Partner:

• 91 Pull-Ups
• 91 Shoulder-to-Overheads (95/65 lb)
• 91 Front Squats (95/65 lb)
• 91 Burpees

Pulse

6 Rounds for Time With a Partner:

• 12 Synchronized Burpees
• 16 Kettlebell Swings (70/53 lb)
• 49 Wall Ball Shots (30/20 lb)
• 400-meter Run (together)

Libke

11 Rounds for Time With a Partner:

• 4 Rope Climbs (15 ft)
• 20 Alternating Dumbbell Squat Clusters (45/35 lb)
• 13 Box Jump Overs (24/20 in)

Time Cap: 40 minutes

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