Partner WOD Benefits, Disadvantages, Plus 20 Workouts

Partner WOD

“Roza”

AMRAP (with partner) in 24 minutes:

• Buy-in: 2,004 meter partner run

Then, in the remaining time, AMRAP of:

• 12 synchro push-ups
• 9 synchro walking lunges
• 12 synchro toes-to-bar
• 9 synchro sit-ups

Wear a weight vest (20/14lb).

Score is the total number of repetitions completed in the AMRAP portion of the workout before the 24-minute clock stops.

Workout by coach Bartosz Gruca of Centrum Fitness Lea.

“Laura”

AMRAP (with partner) in 21 minutes:

• 30 calorie row
• 20 burpees over rower
• 10 power cleans (155/105lb)

Score is the total number of rounds and repetitions completed before the 21-minute clock stops.

Scaling options:

AMRAP (with partner) in 21 minutes

• 30 calorie row
• 20 burpees
• 10 power cleans (65/45lb)

CrossFit Hero WOD.

“Simon”

For time (with partner):

• 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)
• 200 Ring Rows / Overhead Plate Hold (45/25 lb)
• 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
• 2,021 meter Row
• 44 Synchronized Plate Ground-to-Overheads (45/25 lb)
• 200 Ring Rows / Overhead Plate Hold (45/25 lb)
• 100 Push-Ups to Box Step-Ups (24/20 in) / Dumbbell Goblet Squat Hold (50/35 lb)

Wear a Weight Vest (20/14 lb).

Partner A will start with the 100 push-ups to box step-ups while partner B will hold the dumbbell in a goblet squat. Switch as you like until the 100 reps are completed.

Next, athlete will move on to the 200 ring rows while the other athlete is holding the plate overhead. Switch as you like until the 200 reps are completed, and so on.

Score is the time on the clock when the last rep of the push-ups to box step-ups is completed.

This workout is dedicated to Simon Camilo Corteza who passed away on January 2021 from COVID-19.

This is a CrossFit deluxe memorial WOD.

“TTTTD75”

AMRAP (with a partner) in 26 minutes:

• 52/42 calorie row
• 52 Wall Ball Shots (20/14 lb, 10/9 ft)
• 52 Box Jump Overs (24/20 in)
• 26 Clean-and-Jerks (115/80 lb)
• 26 Bar Muscle-Ups
• 26 Squat Snatches (115/80 lb)

Prescribe the work in the order written. One partner working at a time. Reps can be shared any how. For mixed doubles, row 52 calories; for females only team, row 42 calories.

Score is the total number of rounds and repetitions completed before the 26-minute clock stops.

Scaling option:

AMRAP (with partner) in 26 minutes:

• 52/42 calorie Row
• 52 Wall Ball Shots (20/14 lb, 10/9 ft)
• 52 Box Jump Overs (24/20 in)
• 26 Clean-and-Jerks (95/65 lb)
• 26 Burpee Pull-Ups
• 26 Squat Snatches (95/65 lb)