Partner WOD Benefits, Disadvantages, Plus 20 Workouts

Partner WOD

“TTTTD63”

For time (with a partner):

• 6 Alternating Rounds of (3 each):
• 15 foot Handstand Walk
• 6 Burpee Box Jump Overs (30/24 in)
• 15 foot Handstand Walk
• 6 Bar Muscle-Ups
• 15 foot Handstand Walk

Directly into, 4 Alternating Rounds of (2 each):

• 12 Chest-to-Bar Pull-Ups
• 45 foot Dumbbell Overhead Walking Lunges (50/35 lb)
• 20/16 calorie Row

Time Cap: 24 minutes

For the first 6 rounds, athletes will perform one complete round before switching. The same gores for the next 4 rounds.

Score is the time on the clock when the last round of the calorie row is completed.

Workout by Training Think Tank Throwdown Series.

“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 calories Air Bike
• 30 Deadlifts (30 kg)
• 30 Ball Slams (9/6 kg)
• 30 calorie Air Bike

Buy-Out: 300 AbMat Sit-Ups

The prescribed weight for deadlifts is 30 kg for both men and women.

Score is the time on the clock when the 300 sit-ups are completed.

Tribute WOD for Alice Elderton designed by Phillip Myerscough.

“Suffer In Place”

AMRAP (with a partner) in 18 minutes:

• 6 Rounds of:
• 1 minute Plank Hold / Push-Ups
• 1 minute Wall Sit Hold / Jumping Squats
• 1 minute Handstand Hold / Hollow Rocks

One partner does the hold while the other does the movement. Swap after each completed 3 minute-round.

Score is the total number of repetitions (push-ups, jumping squats, and hollow rocks) completed with partners’ scores combined.

Workout designed by Brendan Walcoff.

“Cash”

AMRAP (with a partner) in 20 minutes:

• 20 calorie ski erg
• 20 sandbag lunges
• 20 burpee broad jumps

One athlete works at a time.

One round of cash consists of 3 exercises, 20 calories/reps each, which have to be repeated for the duration of 20 minutes. Team can split calories/repetitions however they want.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Workout designed by Hyrox.