13 CrossFit Partner Chipper WODs For A Team Workout

There’s something special about tackling a tough workout with a partner by your side. CrossFit partner WODs bring a unique blend of camaraderie, competition, and fun that you just can’t replicate when training solo. 

You push harder, dig deeper, and even surprise yourself with what you’re capable of achieving—all because your partner is right there, pushing alongside you.

These workouts don’t just test your fitness—they strengthen your connection with your training partner.

Partner chipper WODs are a fantastic way to combine teamwork, endurance, and mental resilience into a single workout. 

You’re not just working through a list of exercises; you’re developing trust and communication while grinding through a healthy dose of physical challenges. 

These workouts push you beyond your comfort zone while allowing you to share the workload, creating a sense of accomplishment that’s amplified when it’s achieved together. 

Whether you’re aiming for better aerobic capacity, greater physical strength, or just a fun challenge, these WODs deliver on all fronts.

The “chipper” style of workouts is defined by high-rep, varied movements that force you to pace yourself and stay consistent. 

Each partner chipper WOD involves a sequence of exercises with a large number of repetitions that you and your partner tackle together, one movement at a time. 

The variety keeps things fresh, and the sheer volume of work ensures you’re getting an intense challenge. 

When you add a partner into the mix, the workout becomes a test of not only your fitness level but also your ability to strategize and communicate effectively.

13 CrossFit Partner Chipper Workouts

To help you find the perfect partner chipper workout, here are 13 WODs.

Each workout includes scaling suggestions and key tips to maximize your performance.

Workout 1: For Time (with a Partner)

• Details:
  • 30 Pull-Ups
  • 50 Wall Ball Shots (20/14 lbs to 10/9′)
  • 50 Sit-Ups
  • 100 Kettlebell Swings (53/35 lbs)
  • Every 2 minutes: 10 Burpees
• Scaling Suggestion: Substitute jumping pull-ups for strict pull-ups if needed. Reduce kettlebell weight if grip strength is an issue.
• Key Tip: Alternate every 10 reps on pull-ups and kettlebell swings for efficient transitions.

Workout 2: For Time

• Details:
  • 300 Walking Lunges (no weight)
  • 800-meter Farmer Carry (35/25 lbs)
• Scaling Suggestion: Reduce the walking lunge count or shorten the farmer carry distance based on your fitness level.
• Key Tip: Share the farmer carry in 100-meter intervals for balanced rest.

Workout 3: For Time

• Details:
  • 5k Row (split every 500m)
  • 5k Run (split every 400m)
    • Road or air runner
• Scaling Suggestion: Reduce the total distance to 3k for each portion if endurance is a limitation.
• Key Tip: Keep transitions fast during the row to maintain a steady pace.

Workout 4: Partner “Murph”

• Details:
  • 1-Mile Run (each partner runs 1 mile)
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1-Mile Run
• Scaling Suggestion: Break the reps into smaller sets (e.g., 5 pull-ups, 10 push-ups, 15 air squats) for more manageable sets.
• Key Tip: Alternate exercises during the bodyweight movements to minimize fatigue.

Workout 5: For Time

• Details:
  • 300 Wall Ball Shots (20/14 lbs to 10/9′)
  • 100 Deadlifts (205/175 lbs)
• Scaling Suggestion: Use a lighter deadlift weight or reduce reps to avoid compromising form.
• Key Tip: Divide deadlifts into smaller sets of 5-10 reps for better pacing.

Workout 6: 20-Minute AMRAP

• Details:
  • 1 Round of DT (12 deadlifts, 9 hang power cleans, 6 push jerks at 155/105 lbs)
  • 15 Cals Row
  • Partners alternate between DT and rowing.
• Scaling Suggestion: Lower the barbell weight for DT or reduce calories on the rower.
• Key Tip: Communicate transitions clearly to maintain momentum.

Workout 7: For Time

• Details:
  • 100 Burpee Box Jumps (24/20”)
  • Every 3 minutes: 20 Assault Bike Calories
  • Start with 50 Calories on the Assault Bike
• Scaling Suggestion: Decrease box height or perform step-overs instead of jumps if needed.
• Key Tip: Take turns on the burpee box jumps for active recovery during the Assault Bike.

Workout 8: For Time

• Details:
  • 200 Double Unders
  • 100 Power Snatches (75/55 lbs)
  • 50 Pull-Ups
  • 25 Handstand Push-Ups
• Scaling Suggestion: Substitute double unders with single unders (3:1 ratio) and handstand push-ups with pike push-ups. Use a lighter weight for snatches if needed.
• Key Tip: Divide double unders into manageable sets and alternate every 5-10 snatches to avoid early fatigue.

Workout 9: For Time

• Details:
  • 1,000-Meter Row
  • 100 Air Squats
  • 80 Wall Ball Shots (20/14 lbs to 10/9′)
  • 60 Sit-Ups
  • 40 Box Jump Overs (24/20”)
  • 20 Push Jerks (135/95 lbs)
• Scaling Suggestion: Shorten rowing distance to 800 meters, reduce wall ball weight, and step over the box instead of jumping.
• Key Tip: Rotate partners during rowing every 250 meters and share the air squats in quick sets of 20-25 reps for efficiency.

Workout 10: AMRAP 25 Minutes

• Details:
  • 30 Kettlebell Swings (53/35 lbs)
  • 20 Synchro Burpees
  • 10 Front Squats (135/95 lbs)
  • 400-Meter Run (alternate partners)
• Scaling Suggestion: Use a lighter kettlebell and barbell, or replace front squats with goblet squats if needed.
• Key Tip: Synchronize burpees by agreeing on a steady pace, and keep the runs fast but sustainable.

Workout 11: For Time

• Details:
  • 100 Pull-Ups
  • 150 Push-Ups
  • 200 Double Unders
  • 300 Meter Farmer Carry (53/35 lbs)
• Scaling Suggestion: Use ring rows instead of pull-ups, scale push-ups to knee push-ups, and reduce the farmer carry weight if needed.
• Key Tip: Break pull-ups, push-ups, and double unders into small, consistent sets to maintain a steady pace. Rotate often on the farmer carry to preserve grip strength.

Workout 12: For Time (Split Reps)

• Details:
  • 50 Cals Assault Bike
  • 100 Dumbbell Snatches (50/35 lbs)
  • 200 Sit-Ups
  • 50 Cals Row
• Scaling Suggestion: Reduce the number of calories on the Assault Bike/rower and use a lighter dumbbell for snatches if needed.
• Key Tip: Divide calories into 10-15 calorie intervals and alternate snatches every 5 reps for a consistent pace.

Workout 13: For Time

• Details:
  • 1,200-Meter Run (Split in 400-meter intervals)
  • 100 Deadlifts (185/135 lbs)
  • 80 Wall Ball Shots (20/14 lbs to 10/9′)
  • 60 Box Jump Overs (24/20″)
  • 40 Synchro Burpees
  • 20 Push Jerks (155/105 lbs)
• Scaling Suggestion:
  Shorten the run distance to 800 meters, use lighter weights for deadlifts and push jerks, or step over the box instead of jumping.
• Key Tip:
  Switch runners every 400 meters to maintain speed, and break deadlifts into sets of 5-10 reps to protect your back. Focus on synchronized breathing and movement during burpees to maintain rhythm without burning out.

These workouts combine a variety of movements, skill levels, and time domains to challenge your teamwork, endurance, and strength. 

Choose one that aligns with your fitness goals and partner up for a sweat session that’s as rewarding as it is demanding!

What Are CrossFit Partner Chipper WODs?

Chipper workouts, as the name suggests, require you to “chip away” at a large volume of work over the course of the WOD and are typically longer workouts. (1)

You and your partner will face a series of exercises with a high number of reps, tackling one movement at a time and then moving to the next exercise until you’ve completed the listed number of repetitions. 

Whether it’s kettlebell swings, box jump overs, or handstand push-ups, each exercise pushes your endurance and strength.

Why Do Partner Chipper WODs?

Partner chipper WODs bring a collaborative dynamic to the traditional chipper format. 

Instead of shouldering the entire workload yourself, you and your partner divide the exercises, alternating turns or working in synchronization depending on the structure of the WOD.

For example, one partner might complete a set of pull-ups while the other rests, or you might tackle synchronized burpees together for a shared challenge. 

The result? You’re not just working out—you’re strategizing and building trust every step of the way.

Benefits of Partner Chipper WODs

They Build Camaraderie 

CrossFit is known for its sense of community, and partner workouts amplify that bond. (2)

Sharing the grind with someone else builds trust, friendship, and mutual respect. You’re not just training—you’re connecting with your partner in a meaningful way.

They Improve Communication and Trust

In a partner chipper WOD, clear communication is critical. 

You’ll need to decide when to switch, how to pace yourselves, and who handles which movements. 

These workouts develop your ability to trust your partner and make decisions together under pressure.

They Challenge Your Endurance and Mental Toughness

The sheer volume of work in a chipper workout forces you to push your limits. 

Tackling this with a partner means you’re constantly encouraged to keep moving. 

The combination of physical exertion and teamwork builds mental resilience, helping you stay in the game even when fatigue sets in.

Whether you’re a seasoned athlete or new to CrossFit, partner chipper WODs are a great way to mix up your routine, build functional fitness, and have fun while doing it.

Tips for Tackling Partner Chipper Workouts

1. Communication

Clear communication is essential to make your partner chipper workout as efficient and enjoyable as possible. 

Before you start, discuss your strategy for dividing the workload. 

Will you alternate every 10 reps, switch at fatigue, or divide the work based on each partner’s strengths? 

Establishing a plan ensures you’re on the same page and helps maintain a steady pace throughout the workout.

During the workout, use short, clear cues to signal when you’re ready to switch or need a rest. 

For example, a simple “you’re up” or “last one” keeps things moving without confusion.

2. Strategic Rest

Partner workouts are perfect for incorporating strategic rest while keeping the intensity high. 

One of you works while the other recovers, creating a balance that allows both partners to perform at their best. 

Rotate frequently to minimize fatigue—shorter work intervals, like 10-15 reps, can maintain your intensity and prevent burnout during high-rep movements like kettlebell swings or wall balls.

If one partner has a higher fitness level, they can handle a larger share of the workload for certain exercises, allowing the other partner to recover longer. 

For example, during movements like pull-ups or front squats, let the stronger partner take extra reps if needed.

3. Scaling Options

Not every partner chipper workout will be suitable for all fitness levels, but with smart scaling, you can make it work. 

Adjust weights, reps, or movements to match your abilities while maintaining the workout’s intended stimulus. 

For instance:

• Weights: Use lighter dumbbells or kettlebells if the prescribed load feels too heavy.
• Reps: Reduce the listed number of repetitions for exercises with a high volume.
• Movements: Substitute pull-ups with ring rows or jumping pull-ups, and replace power snatches with dumbbell snatches if barbell work is too challenging.

Discuss these options with your coach or partner before the WOD to ensure a safe and effective workout.

4. Synchronization Tips

Movements like synchro burpees or synchronized thrusters can make or break your rhythm. 

The key is to agree on a steady pace that works for both partners. 

Focus on maintaining good form and breathing together rather than rushing through. 

For example, with synchro burpees, decide whether to jump or step back based on the weaker partner’s pace.

Practice a few reps of synchro movements during your warm-up to ensure you’re aligned. 

This practice saves time and effort during the workout. Remember, it’s not about who’s faster—it’s about working together as a team.

The Science of Partner Workouts

Endurance and Strength Benefits

Partner chipper workouts are excellent for building both cardiovascular endurance and muscular strength. (3)

The high-rep nature of these workouts challenges your body to maintain a steady pace over an extended period, improving your aerobic capacity and stamina.

The varied modalities, like kettlebell swings and box jump overs, target multiple muscle groups, promoting balanced strength development. 

Whether you’re tackling a single movement or a series of different exercises, you’re training your body to perform under fatigue, a key aspect of functional fitness.

Mental Toughness

Working out with a partner introduces a powerful psychological boost. The shared experience of pushing through a challenging workout builds resilience. 

You’re more likely to push beyond your comfort zone when you know someone else is counting on you. 

Partner workouts cultivate a healthy dose of mental toughness, helping you learn to manage discomfort, focus under pressure, and persevere when fatigue sets in.

More Manageable Volume

While partner chipper WODs can be intense, they also offer natural moments for recovery when you and your partner alternate work. 

This rotation can make completing the volume of the workout more manageable, as it provides little rest between sets. 

Scaling options—like adjusting the weight, height of the step-ups, or number of repetitions—are essential to match the workout to your fitness level. 

Prioritizing good form and listening to your body during each movement will ensure long-term sustainability in your training.

Why Include Partner Chipper WODs in Your Training Routine?

Community Building

Few types of CrossFit workouts build community as effectively as partner chipper workouts. Working alongside someone else creates a sense of accountability and camaraderie, whether you’re synchronizing burpees or motivating each other through the last round of a daily workout. 

These workouts foster a supportive atmosphere, making your gym feel like a global members-only community.

Training Variety

Adding partner WODs to your routine is a great way to break the monotony of solo workouts. 

The combination of teamwork and a high number of reps keeps things fresh and engaging. 

The dynamic nature of partner chipper workouts—switching between movements like front squats and pull-ups—ensures that no two sessions feel the same. 

It’s a fun yet challenging way to keep your training interesting.

Performance Gains

Partner workouts help build foundational fitness while improving specific skills. 

The shared workload allows you to push harder during your active sets, which can translate into better performance in other types of CrossFit workouts. 

These WODs also enhance your ability to strategize and pace yourself, both critical for long-term progress in functional fitness. 

Over time, the mix of endurance, strength training, and mental resilience gained from partner workouts will significantly elevate your fitness level.

Final Thoughts on Partner CrossFit Chipper WODs

Ready to take on a partner chipper workout next time you’re in the gym? Choose one of the 13 WODs shared above and tackle it with your partner this week.

Whether you’re aiming to crush a listed number of reps, maintain a steady pace, or push your limits on functional fitness movements, these workouts are a great way to challenge yourself while strengthening your bond with your training partner. 

After your session, share your experience—what worked, what didn’t, and how it felt to push through together.

Remember, partner chipper WODs are more than just a workout of the day; they’re an opportunity to build stronger relationships, have fun, and grow as a team.

So grab your partner, warm up, and embrace the challenge—you’ll be glad you did!

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References:

1. CrossFit. (n.d.). Search: Chipper. Retrieved November 23, 2024, from https://www.crossfit.com/search/chipper 

2. Claudino, J. G., Gabbett, T. J., Bourgeois, F., Souza, H. S., Miranda, R. C., Mezêncio, B., Soncin, R., Cardoso Filho, C. A., Bottaro, M., Hernandez, A. J., Amadio, A. C., & Serrão, J. C. (2018). CrossFit Overview: Systematic Review and Meta-analysis. Sports medicine – open, 4(1), 11. https://doi.org/10.1186/s40798-018-0124-5 

3. Schlegel P. (2020). CrossFit® Training Strategies from the Perspective of Concurrent Training: A Systematic Review. Journal of sports science & medicine, 19(4), 670–680. https://pubmed.ncbi.nlm.nih.gov/33239940/