CrossFit Partner Workouts: 20+ WODs to Crush with Your Training Buddy
- Harry Smith
- 23 hours ago
- 6 min read
Whether you're chasing a new personal best or just want to sweat alongside your gym partner, CrossFit partner workouts offer the perfect blend of camaraderie, competition, and creative suffering.
They’re a chance to suffer together, push each other harder, and make the grind a little more fun.
In this complete guide to CrossFit partner workouts, you'll get:
Whether you call it a CrossFit partner WOD or a partner CrossFit workout, the goal is the same: get sweaty, get strong, and get through it together.
What Are CrossFit Partner Workouts?
CrossFit partner workouts are training sessions performed in pairs. Sometimes both athletes work at the same time. Sometimes you alternate. But you’re always working together toward a shared goal.
They often follow one of CrossFit’s classic formats:
AMRAP (As Many Rounds/Reps As Possible)
EMOM (Every Minute on the Minute)
For Time (complete the work as fast as possible)
Chipper (large volume workouts you chip away at together)
You Go, I Go (alternating reps, rounds or time)
The best partner CrossFit workouts challenge your coordination and communication as much as your fitness. They require pacing, encouragement, and often a little bit of suffering side by side.
Benefits of CrossFit Workout Partner Training
Training with a partner goes far beyond just having someone to count your reps. Here’s why adding partner WODs to your weekly rotation is a smart move:
Increased Accountability
When someone’s waiting for you at the gym, you're far less likely to bail. A committed partner = consistent training.
Better Pacing and Intensity
You naturally push harder when you know someone else is counting on you. Partner WODs can drive greater intensity than solo efforts.
Shared Strategy
You can split up the work based on each other's strengths. Got a friend who’s a bodyweight ninja? Let them tackle the burpees while you take the barbell cycling.
Built-in Motivation
When one person slows, the other can pick up the pace. It’s tag-team fitness at its finest.
More Fun
Even brutal workouts are more bearable when someone’s suffering next to you. Laugh, sweat, and occasionally cry together.
Different Formats of Partner CrossFit Workouts
Let’s break down how different workout structures translate to partner workouts.
AMRAPs (As Many Rounds As Possible)
In an AMRAP partner workout, you and your partner work together to complete as many rounds or reps as possible in a set time. You might:
Split reps however you like
Assign movements to each partner
Alternate full rounds
Example: 20-Minute AMRAP
20 Wall Balls
20 Pull-Ups
20 Box Jumps
Split however you like. One works, one rests.
For Time Workouts
These are classic partner CrossFit workouts where you complete a set amount of work as fast as possible.
Example: For Time
100 Burpees
80 Kettlebell Swings
60 Deadlifts
Break up reps as needed. Stopwatch is ticking.
You Go, I Go (YGIG)
In YGIG workouts, one partner completes a set while the other rests. Alternate every round or time interval.
Example: 10 Rounds (5 Each)
10 Dumbbell Thrusters
10 Pull-Ups
Partner 1 completes one round, then Partner 2 goes.
EMOM (Every Minute On the Minute)
You and your workout partner alternate minutes. Or each do half the reps each minute.
Example:
Minute 1: Partner 1 - 12 Cal Row
Minute 2: Partner 2 - 12 Cal Row
Continue for 20 Minutes
Chippers
These are long workouts with large rep counts. Chip away together and divvy up the suffering.
Example:
100 Cal Row
100 Wall Balls
100 Toes to Bar
100 Push-Ups
100 Dumbbell Snatches
You might do sets of 10, alternate every 20 reps, or play to your strengths.
The Best CrossFit Partner Workouts You Can Try Now
Here’s where the fun begins. These partner CrossFit workouts cover all time domains and skill levels.
“You Go, I Go Fran” (Intermediate)
For Time (each partner does 3 rounds):
21-15-9 Thrusters (42.5/30kg)
21-15-9 Pull-Ups
Partner 1 completes a full round, then Partner 2. Race to finish first.
“Sled and Shred” (Conditioning)
For Time:
800m Run Together
50 Sled Pushes (shared)
100 Sit-Ups (split)
50 Sled Pushes (shared)
800m Run Together
Push together, work together, finish strong together.
“Burpee Buy-In” (Beginner Friendly)
20 Minute AMRAP:
10 Partner Burpees (Burpee down then chest-bump at the top)
20 Dumbbell Lunges (shared)
30 Air Squats (shared)
40 Sit-Ups (shared)
Partner burpees together. Alternate reps however you like after that.
“Rope Burn” (Gymnastic Focus)
For Time:
20 Rope Climbs (shared)
60 Toes-to-Bar (shared)
100 Wall Balls (split)
800m Run Together
Switch on the rope climbs every 1–2 reps to stay fresh.
“The Row Down”
For Time:
200 Calorie Row (split)
150 Wall Balls (split)
100 Deadlifts (100/70kg)
50 Box Jump Overs (split)
Just one partner on the rower at a time. Everything else is divide-and-conquer.
“Lunge Till You Drop”
AMRAP 18:
20 Synchro Lunges (walking)
30 Sit-Ups (split)
20 KB Swings (split)
10 Handstand Push-Ups (each)
Use synchro lunges to keep both athletes moving in time.
“DT + Me”
10 Rounds for Time (5 each):
12 Deadlifts (70/47.5kg)
9 Hang Power Cleans
6 Push Jerks
Partner 1 does a full round, then Partner 2. Classic CrossFit barbell cycling.
“Partner Cindy”
20 Minute AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Partner 1 does one round, then Partner 2. Simple, fast, effective.
“Hyrox-Inspired Grinder”
For Time:
1km Run Together
50 Wall Balls (shared)
50 Burpee Broad Jumps (alternating)
1km Run Together
50 KB Farmer Carries (each)
50 Synchro Lunges
Great prep for anyone following our 8 Week Hyrox Training Plan.
“Big Clean Complex”
For Load:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
Each partner has 20 minutes to build to a heavy complex. Alternate lifts and hype each other up.
Scaling Partner CrossFit Workouts
Partner workouts are easy to scale based on ability. Here’s how:
Lower weights and reps for newer athletes
Replace complex movements with basics (e.g., pull-ups with ring rows)
Use time caps to keep everyone on pace
For running or rowing, set time-based intervals rather than distance
Partner workouts are especially scalable because you can assign reps based on each athlete’s strengths. One person might take more wall balls, while the other does more deadlifts.
How to Be a Great CrossFit Workout Partner
Communicate: Talk through your strategy before the workout starts. Who’s taking which movements? How are you breaking up reps?
Encourage Constantly: Positive energy goes a long way in a tough workout. A simple "you've got this" mid-round can keep momentum high.
Be Self-Aware: If you’re struggling, say so. Let your partner help pick up the pace.
Stay in Sync: For synchro movements, match your pace to your partner’s, not the other way around.
Celebrate Together: You both earned it. High five. Fist bump. Collapse on the floor.
CrossFit Partner Workouts for Specific Goals
Looking to get better at a specific skill? Partner WODs can help.
Endurance: Choose longer AMRAPs with shared cardio (rowing, running, assault bike)
Strength: Go for alternating heavy barbell rounds (like DT, Clean Complex, etc.)
Gymnastics: Alternate rounds of pull-ups, toes-to-bar, or handstand push-ups
Hyrox Prep: Try partner sled pushes, farmer carries, wall balls, and running. Check out our full Hyrox Partner Workout ideas.
CrossFit Partner Workouts You Can Do at Home
Limited on equipment? No problem. Here are two ideas for CrossFit partner workouts you can do at home:
Bodyweight Burn
20 Minute AMRAP:
10 Jump Squats
10 Push-Ups
10 Sit-Ups
10 Burpees
Partner 1 does a full round while Partner 2 rests. Switch.
Dumbbell Duo
For Time:
100 Dumbbell Thrusters (split)
100 Dumbbell Snatches (split)
100 Dumbbell Lunges (split)
Only one works at a time. Use a single pair of dumbbells.
More Workouts from AMRAP Antics
Love this style of training? Don’t miss:
12 Week CrossFit Program for Beginners – Structured programming that builds your engine, strength, and skills
CrossFit Dumbbell Workouts – Perfect for home training or gym warmups
CrossFit Barbell Workouts – Classic strength-focused WODs with minimal fluff
Hyrox Partner Workout Ideas – Perfect for team events or training with your race buddy
CrossFit Nutrition Plan – Fuel your performance and recovery properly
Frequently Asked Questions
What is a CrossFit partner WOD?
A CrossFit partner WOD is a workout where two athletes complete the session together. You can alternate reps, perform movements in sync, or divide the work however you like.
Do partner workouts count as RX?
Yes, if the movements, weights, and standards are met, a partner WOD can be considered RX. Make sure both partners meet the standards.
How often should I do partner workouts?
1–2 times per week is a great starting point. They’re fun, effective, and great for recovery days when done at lower intensity.
Can I do partner WODs with someone stronger or fitter than me?
Absolutely. That’s one of the biggest benefits. You can split the work unevenly and still crush the workout together.
How do I find a CrossFit workout partner?
Try chatting to other members at your box, asking a coach for a match-up, or bringing a friend into the gym for a partner day.
Final Thoughts
CrossFit partner workouts are a unique combination of effort and enjoyment. Whether you’re chasing PRs or just looking for more motivation, adding partner CrossFit workouts to your routine can spark new progress.
Training together means you’re not just building muscle – you're building trust, accountability, and shared goals.
So grab your CrossFit workout partner, pick one of the WODs above, and start moving. You’ll both be better for it.
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