Partner WOD Benefits, Disadvantages, Plus 20 Workouts

Partner WOD

“Garner”

10 rounds for time (with a partner)

• 200 meter Farmer’s Carry (2×53/35 lb)
• 18 Kettlebell Thrusters (2×53/35 lb)
• 20 Pull-Ups

Complete the prescribed work in the order written for 10 rounds. One partner works at a time. Switch as necessary.

Score is the time on the clock when the last round of the pull-ups is completed.

Tribute WOD for Zack Garner.

“You Go I Go”

AMRAP (with a partner) in 12 minutes:

• 7 Burpees
• 6/4 calorie Assault Airbike
• 3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
• 3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

Partners switch after each full round.

Prescribe the exercises in the order written. One partner at a time. Partner 1 completes a round, then partner 2 completes a full round, then switch again. Continue in this way for the full 12 minutes.

Score is the total number of rounds and repetitions completed together before the 12-minute clock stops.

Workout designed by Assault Fitness.

“Sandpaper”

AMRAP (with a partner) in 16 minutes:

• 2 Dumbbell Power Cleans (2×50/35 lb)
• 2 Dumbbell Thrusters (2×50/35 lb)
• 30 Double-Unders (together)

• 4 Dumbbell Power Cleans (2×50/35 lb)
• 4 Dumbbell Thrusters (2×50/35 lb)
• 30 Double-Unders (together)

Continue this pattern, adding 2 dumbbell hang power clean and 2 dumbbell thrusters each round.

Perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops.

Benchmark WOD created by coach Ben Bergeron.

“Brian Lavinge – Brandon Stalker”

AMRAP (with a partner) in 42 minutes:

Brian Lavigne

• From 0:00-21:00, complete:
• Buy-In: 111 Push-Ups

In the remaining time, AMRAP of:

• 2 Squat Cleans (each at 185/135 lb)
• 30 Burpees (switch after every rep)
• 54 Pull-Ups

Brandon Stalker

• From 21:00-42:00, complete:
• Buy-In: 514 meter Row (each)

In the remaining time, AMRAP of:

• 24 Air Squats
• 7 Kettlebell Box Step Overs (24/20 in, 2×70/53 lb)
• 3 American Kettlebell Swings (70/53 lb)
• 118 meter Partner Run

This workout consists of two 21-minute AMRAPs to be performed with a partner back to back.

Score is the total number of repetitions completed before the 42-minute clock stops.

Workout by coach Dan Fry of CrossFit Superfly.