Partner WOD Benefits, Disadvantages, Plus 20 Workouts

Partner WOD

“Poncho”

6 rounds for time (with a partner):

Partner A:

• 6 Overhead Squats (135/95 lb)
• 6 Front Squats (135/95 lb)
• 6 Back Squats (135/95 lb)

Partner B:

• 6 Burpee Box Jump Overs (24/20 in)

Switch after every round.

Score is the time on the clock when the last round is completed.

Memorial WOD designed by Poncho and Kayla Bear.

“New Year’s Even 2016”

AMRAP (with a partner) in 20 minutes:

Partner A performs a 400 meter run while partner B completes as many reps as possible, then switch.

• 16 Hand Release Push-Ups
• 16 Deadlifts (155/105 lb)
• 16 Ball Slams (50/30 lb)
• 16 Box Jumps (24/20 in)

When partner A returns from the run, athletes switch. Partner B starts the run and partner A continues the AMRAP where their partner left off.

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

Workout designed by 555 Fitness.

“TTTTD26”

For time (with a partner):

• 100 Double-Unders
• 75 calorie Row
• 50 Burpees
• 100 Double-Unders
• 75 calorie Row
• 50 Air Squats (each)
• 100 Double-Unders
• 75 calorie Row
• 50 Burpees
• 100 Double-Unders
• 75 calorie Row
• 50 Walking Lunges (each)

Only one athlete works at a time. Split the work as necessary.

After each movement, you get on a one-arm plank and draw a snowman on a piece of paper. You cannot move from one exercise to the next one until all reps have been completed and you draw that portion of the snowman.

Base Snowball = 100 Double Unders
Body Snowball = 75 Cal Row
Head Snowball = 50 Burpees
Hat = 100 Double Unders
Eyes = 75 Cal Row
Nose = 50 Air Squats (each)
Mouth = 100 Double Unders
Pipe = 75 Cal Row
Arms = 50 Burpees
Buttons = 100 Double Unders
Scarf = 75 Cal Row
Eyebrows = 50 Walking Lunge steps (each)

Workout designed by Training Think Tank Throwdown Series.

“The Stache”

AMRAP (with a partner) in 33 minutes:

• 400 meter Run
• 12 Push-Ups
• 31 Alternating Lunges
• 19 Burpees
• 54 Air Squats

Complete the workout in the order written. One partner works at a time. Partners may switch as needed.

Score is the total number of rounds and repetitions completed before the 33-minute clock stops.

This is a memorial WOD dedicated to Sgt. George Phillip Moskowitz who died on December 31 2019.

Workout designed by the Fairfax City Police Department.