Today CrossFit is a worldwide fitness program that involves strength and conditioning of the body. The training program incorporates everything from a casual jog or sprint to high-intensity weightlifting or squatting. “Workout of the Day” is what is meant when the word WOD is uttered.
And in today’s world, working out is as necessary as taking one’s daily cup of tea. This daily fitness regime does not only demand total dedication, determination, and enthusiasm, but also a suitable regimen of working out so that your body can get maximum effectiveness from the workout regimen.
Although functional conditioning of the body usually deals with individual action and personal development both mentally and physically, not every drill involves only one person.
Partner CrossFit workouts are frequent in almost all gyms, and a superb way to build up relationships in the gymnasiums while at the same time enjoying to the fullest with others who are working out.
There are a number of variant partner WODs, starting from the ones involving two athletes to those that engage each member of the gym.
Check out the Best CrossFit Partner Workouts
Below are some of the best partner workouts that you can try in a team of 2, 3, or 4.
Partner Workout #1: Pet Rock
Every team has a “pet rock,” which could be a medicine ball, heavy plate, or kettlebell. The pet rock is not supposed to come in contact with the ground during the whole drill.
So at the same time as a partner is approaching and taking care of the workout, the other one is grasping onto a weighty pet rock, until the time they switch over.
Workout #2: Rather be Dead
The following has to be completed as a team of four people split into two teams. There are three rounds, which are to be completed in the form of a relay.
- Front Squats (156/104) – 8
- Sideways Hops – 8
- Deadlifts (246/164) – 8
- Plate Hop Burpees – 8
- Team Sprint m for every 6th minute
CrossFit Partner Workout #3: Killer of the Crow
Team WOD that consists of four people.
Farmers Carry (71/54) – 600 m (at blow of the whistle each performs 6 Burpees, 2 at a time)
- KB Swings (71/54) – 76 in unison (working two people, resting two people)
- Goblet Squats (71/54) – 76 in unison (working two people, resting two people)
- Jumping Lunges – 76 in unison (four people, all of them stay together)
- Team Run- 500 m with 8 lb rope
Workout #4: Murph
This one was intended for just one person, but recently has been modified to make it available even to teams that contain two members. The ideal categorization of Murph is still applicable: 150 pull-ups, 1.5 mile run, 350 air squats, 200 push-ups, and 1.5 mile run. In cooperation, partners commence and finish performing the 1.5 mile run jointly, but in the case of the air squats, push-ups, and pull-ups, it can be completed with only a single partner exercising at a particular time.
Partner Workout #5: Statistics Power
Team must consist of four members with each person operational at one time for 50 minutes.
One and all run two miles grasping the rope.
In every other round Cindy has to be performed till the two people complete 20 rounds each.
At one time the following has to be done:
- Run – 2 miles
- Pull-ups – 150
- Push-ups – 150
- Squats – 350
- Run – 2 miles
Thrusters and Rope Climb – At one time the following has to be done:
- Thruster – 100 pound, 20 reps
- Rope Climb – 20 feet, 10 ascents
- Thruster – 120 pounds, 10 reps
- Rope Climb – 20 ft, 10 ascents
- Thruster – 100 pounds, 10 reps
- Rope Climb – 15 ft, 7 ascents
CrossFit Partner WOD #6: For Time
Only 1 partner can work at a time. You have to do the total number of reps as a team and they can be broken up as desired.
Air Squats
60 Box Jumps
50 Wall Balls
50 Pull-ups
30 Push-ups
20 Pistols (each leg)
CrossFit Workout #7: Duck ball in CrossFit
This version adds an extra element to the standard duck ball game. By means of a number of diverse colored balls, the benchmark rules of duck ball are pertained. There is, however, a dissimilarity. That is as soon as you get hit with a ball, you are required to carry out a definite figure of reps before you are authorized to go again and rejoin the game. Let’s take for example the following.
If a red ball hits you, then you are supposed to perform 35 burpees prior to throwing it back. When a blue ball hits you, you are supposed to perform 55 push-ups before throwing it back. And in case of a yellow ball, 80 air squats have to be executed before giving the ball back. When the members of one particular team are pushed to the sideline undertaking reps, the other team is declared the champion.
Partner CrossFit WOD #8: Split Reps Evenly
40 Deadlift (225/155)
40 HSPU (60 Pike)
30 Deadlift
30 HSPU (50 Pike)
10 Deadlift
20 HSPU (40 Pike)
Rest 5-6 Minutes:
Split Reps Evenly
30 Hang Power Cleans (135/95)
20 Lateral Barbell Burpees
30 Hang Power Cleans
30 Lateral Barbell Burpees
10 Hang Power Cleans
10 Lateral Barbell Burpees
CrossFit Partner WOD #9: Team of Three (for time)
- Kettlebell Swings (53/35 lb)
- Box Jumps (24/20 in)
- Air Squats
- Push-Ups
- Burpees
- Pull-ups
- Sit-Ups
- Row (calories)
- Double-Unders
- Wall Balls (20/14 lb)
- Ball Slams (30/20 lb)
- Dumbbell Push Press (45/35 lb) (we recommend rubber hex dumbbells)
As a team, you have to complete a total of 1776 reps of all movements. They can be in any order that you wish.
You can all work together at the same time, but you must do the same movement. Then, you have to all move onto the next movement at the same time.
You can’t do more than 200 reps of any one exercise, and each team member must complete at least 1o of each one.
FAQs
There are a number of common questions that people have about this kind of workout. Here are the answers to some of the most popular ones.
What is the purpose of doing partner workouts in CrossFit?
Partner workouts in CrossFit promote teamwork, motivation, and camaraderie. They allow individuals to push each other and share the workload, creating a dynamic and supportive training environment.
What types of exercises are commonly included in CrossFit partner workouts?
CrossFit partner workouts can include a wide range of exercises, such as bodyweight movements, cardio exercises, weightlifting, kettlebell exercises, and gymnastics movements.
Can partner workouts be modified for different fitness levels?
Yes, partner workouts can be modified and scaled to accommodate different fitness levels. This allows individuals of varying abilities to participate and challenge themselves accordingly.
Are partner workouts suitable for beginners?
Yes, partner workouts can be adapted for beginners. It’s important to choose exercises and modifications that are appropriate for the individual’s fitness level and ensure proper form and technique.
How do partner workouts typically work?
Partner workouts usually involve one partner performing a set of exercises while the other partner rests or performs a different exercise. They often involve alternating or sharing the workload.
Can partner workouts be competitive?
Partner workouts can be designed to be competitive, with partners pushing each other to complete exercises or achieve a certain number of repetitions in a given time frame.
What are the benefits of doing partner workouts in CrossFit?
Partner workouts encourage accountability, provide motivation, allow for shared learning, enhance communication and teamwork skills, and foster a sense of community within the CrossFit box.
Can partner workouts be done outside of a CrossFit gym?
Yes, partner workouts can be done in various settings, including home gyms, outdoor spaces, or fitness facilities, as long as the necessary equipment and space are available.
Are there any specific safety considerations for partner workouts?
It’s important to ensure proper form and technique during partner workouts to prevent injuries. Clear communication, proper spotting (if applicable), and choosing appropriate weights or modifications are essential for safety.
The Takeaway on CrossFit Partner Workouts
These are in short some of the top-most CrossFit partner workouts that you can perform with your gym mates or family or friends who are into CrossFit. This will not only strengthen your body and keep you fit but will also enhance your proficiency as a team player, which will help you in other aspects of life apart from being able to start up new bonds.
If you find your normal, old routine getting a bit stale, then mix it up with one of these partner workouts. You’ll be able to help each other stay motivated and get back into the groove.
Have your Say about these Partner Workouts
What are your thoughts about these CrossFit WOD’s? Leave a comment below and let us know what you think.
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