The 13 Best Partner CrossFit Workouts

Partner CrossFit workouts are a great way to bring some fun and energy into your training. 

When you’re pushing yourself through a tough WOD, having someone by your side can give you that extra boost of motivation to go harder. 

That’s why partner workouts are becoming so popular in the CrossFit community—you’re not only sharing the workload but also sharing the challenge.

Working out with a partner brings several benefits, from increased accountability and friendly competition to improved performance and a stronger sense of camaraderie. 

Whether you’re teaming up with a gym buddy or a family member for a great time in the gym or locking into throw down in an upcoming team competition, there are some of the best partner workouts I’ve done and programmed over my twelve years of coaching and training CrossFit.

In this blog, you’ll discover 13 of the best partner CrossFit workouts. These routines will cover a variety of styles—from You-Go-I-Go workouts to synchronized movements—so you can find the perfect workout that suits you and your partner.

What Are The 13 Best Partner CrossFit Workouts?

You-Go-I-Go Workout Examples (1-2)

In You-Go-I-Go (YGIG) workouts, one partner is working while the other partner rests. 

One person performs a movement while the other rests, keeping the intensity high without burning out. 

These workouts challenge your stamina and pacing while allowing short recovery periods.

YGIG WOD 1: For Time

• 100 Wall Ball Shots (20/14 lb)
• 100 Deadlifts (135/95 lb)
• 100 Bar-Facing Burpees
• 1600 meter Run (both partners run together)

This workout tests both strength and endurance. You’ll share the workload, alternating through the movements, and splitting the total number of reps while finishing together with a 1600 m run.

YGIG WOD 2: For Time

• 10 Rounds:
  • 15 Pull-Ups
  • 20 Dumbbell Snatch (50/35 lb)

In this upper body focused WOD, you and your partner alternate turns, each completing 15 pull-ups and 20 dumbbell snatches before tagging the other. 

This format allows for efficient work-rest cycles as you and your partner alternate between full rounds.

Synchronized Workout Examples (3-4)

Synchro WODs require both partners to perform the same movement at the same time. 

This format adds an extra layer of challenge as you need to maintain coordination and timing with your partner.

Synchro WOD 1: For Time

• 50 Synchronized Kettlebell Swings (70/35 lb)
• 50 Synchronized Box Jumps (24/20″)
• 30 Synchronized Burpees

These movements test both strength and cardio endurance, requiring you to stay in sync with your partner from the kb swings to the burpees from start to finish.

Synchro WOD 2: For Time

• 200 Synchronized Double Unders
• 50 Synchronized Overhead Squats 95/65

This WOD focuses on full-body coordination and control, challenging your skill and stability as you perform synchronized overhead squats. 

If your overhead squats are a work in progress then consider scaling to front squats or goblet squats with a weight that preserves the stimulus.

Partner Chipper Workout Examples (4-5)

Chippers involve completing a large volume of reps for a few different movements. 

You and your partner chip away at the reps, tackling them together as a team.

Chipper WOD 1: For Time

• 300 Walking lunges (no weight)
• 800-meter Farmer Carry( 35/25 lb)

This WOD is all about endurance, with high-rep lunges and long-distance carries to work your cardiovascular and muscular endurance.

Chipper WOD 2: For Time

• 300 Wall Ball Shots
• 100 Deadlifts (weight as needed)

Another grinder, this chipper requires you and your partner to keep a steady pace as you tackle hundreds of wall balls and heavy deadlifts. 

Cardio AMRAP Workout Examples (6-7)

In cardio AMRAPs (As Many Rounds As Possible), one partner performs a cardio movement while the other completes reps of a different exercise. 

You’ll swap after each set and try to complete as many rounds as possible within the time limit.

Cardio AMRAP 1: 12-Minute AMRAP

• Partner A: 10 Pull Ups
• Partner B: 10 Calorie Assault Bike

In this AMRAP, you and your partner will set a twelve-minute clock and swap between pull-ups and biking, pushing to complete as many rounds as possible in 12 minutes.

Cardio AMRAP 2: 10-Minute AMRAP

• Partner A: 15 Calorie Row
• Partner B: 10 Power Snatches (95/65 lb)

This quick workout tests both your cardiovascular endurance and power output.

Classic Partner WOD Adaptations (8-9)

Some classic CrossFit WODs can be adapted for partner work, allowing you and your partner to share the reps while still getting the full workout experience.

Partner “Murph”

• 1-Mile Run (each partner runs 1 mile)
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1-Mile Run

Split the reps however you like with your partner, but both partners must complete the 1-mile runs at the start and end of the workout.

Partner “Fran”

• 21-15-9 Reps of:
  • Thrusters (43/30 kg)
  • Pull-Ups

Split the reps as needed with your partner to complete the classic “Fran” workout faster than you would solo.

Unique and Fun Partner Workout Examples (10-13)

Looking for something different? These unique partner workouts add a fun twist to your routine while still providing a solid challenge.

Partner WOD 1: For Time

• 400-Meter Partner Carry
• 200 Partner Sit-Ups

This workout adds a fun element by incorporating a partner carry while still working your core and teamwork skills.

Partner WOD 2: For Time

• 10 Rounds Each (Alternate Rounds):
  • 10 Toes-to-Bar
  • 10 Deadlifts (155/105 lb)

In this WOD, you and your partner alternate rounds, working through toes-to-bar and deadlifts for 20 total rounds.

Partner WOD 3: For Time

• 100 Synchronized Box Jump Overs (24/20″)
• 100 Push Press (115/75 lb)

This WOD challenges your ability to move quickly and stay in sync with your partner while tackling a high volume of synchronized box jump overs and push presses.

​The 5 Types of Partner CrossFit Workouts

You-Go-I-Go (YGIG) Workouts

In You-Go-I-Go workouts, you and your partner take turns completing reps or sets of exercises. 

While one person works, the other rests, allowing you to push hard during your active intervals. 

This alternating effort format helps manage fatigue, maintain intensity, and maximize rest, making it ideal for workouts requiring sustained power and endurance.

Key Benefits:

• Managing fatigue: Alternating work and rest allows for short recovery periods, keeping your intensity high.
• Maintaining intensity: You can push yourself harder during your turn since you know rest is coming.
• Maximizing rest: Proper pacing ensures that neither partner burns out too quickly.

Example Workout 1: For Time

• 2 m Row
• 100 Alternating DB Hang Clean & Jerk (50/35 lb)
• 300 Double Unders
• 100 Alternating DB Snatch (50/35 lb)
• 50 Kipping Handstand Push-Ups
• 2 m Row

In this workout, you and your partner alternate each movement or task, pushing to complete the workout as quickly as possible.

Synchronized (Synchro) Workouts

Synchronized workouts challenge you and your partner to perform every movement at the same time, requiring you to stay in sync throughout. 

These workouts test teamwork, coordination, and communication, as you need to match each other’s pace and form to complete the exercises together.

Key Benefits:

• Teamwork: You have to work as a unit, coordinating every movement with your partner.
• Synchronization: Timing is everything, so you and your partner must stay in rhythm.
• Joint accountability: You push each other to perform better and maintain consistency.

Example Workout 2: 2017 CrossFit Games Team Series WOD #3

• 50 Synchronized Wall Ball Shots (20/14 lb) (10/9′)
• 30 Cleans (135/95 lb)
• 50 Synchronized Wall Ball Shots (20/14 lb) (10/9′)
• 20 Cleans (155/105 lb)
• 50 Synchronized Wall Ball Shots (20/14 lb) (10/9′)
• 10 Cleans (175/125 lb)

Time Cap: 12 minutes

This workout requires both partners to stay in sync during the wall ball shots, while cleans allow you to trade off efforts.

Partner Chipper Workouts

Chipper workouts involve high-rep schemes where you and your partner “chip away” at large amounts of work. 

These workouts test your endurance and mental toughness as you work through a list of exercises, typically with no repeat movements.

Key Benefits:

• Mental toughness: The high volume of reps can feel overwhelming, so pacing and focus are crucial.
• Pacing: You and your partner must strategize to maintain consistent energy throughout the workout.
• Endurance: Chippers are great for building long-lasting stamina across a variety of movements.

Example Workout 3: For Time

• 400 Assault Bike Calories
• 400 Push-Ups

In this chipper, you and your partner alternate efforts to work through the large rep counts, maintaining a steady pace to chip away at the total.

Cardio AMRAP Partner Workouts

AMRAP (As Many Rounds As Possible) partner workouts involve both you and your partner working through rounds of movements for a set time. 

In a cardio-based AMRAP, one partner performs a cardio movement while the other works through another task. 

After completing the assigned reps, you switch roles and continue as many rounds as possible within the time limit.

Key Benefits:

• Aerobic capacity: The alternating tasks keep your heart rate up while giving each partner an active rest period.
• Interval work: This format is excellent for balancing work and recovery in shorter intervals.
• Balanced workload: You and your partner alternate tasks to share the workload evenly.

Example Workout 4: 16-Minute AMRAP

• Partner A: 10 Pull-Ups
• Partner B: 15 Calorie Row

In this 16 min AMRAP, both partners work continuously for the 16 minutes, pushing to complete as many rounds as possible.

Classic WODs Adapted for Partners

Classic CrossFit benchmark WODs, like “Fran” or “DT,” can be adapted for partners. 

These adaptations allow you to split the workload, alternate rounds, or share reps, making challenging benchmark workouts more manageable and fun when done with a partner.

Key Benefits:

• Scaling familiar workouts: You can still experience the intensity of classic WODs but with a team approach.
• Splitting workload: Sharing the reps or rounds helps break up high-volume work, making it more achievable.
• Alternating rounds: Partner variations keep you moving without long rest breaks, helping to maintain intensity.

Example Workout 5: Partner Version of DT (Dynamic Duo DT)

• 12 Deadlifts (155/105 lb)
• 9 Hang Power Cleans (155/105 lb)
• 6 Push Jerks (155/105 lb)

Partners alternate rounds until the workout is complete, pushing each other to maintain speed and intensity through the barbell movements.

How to Maximize Your Partner Workouts

To get the most out of your partner workouts, effective communication and coordination are essential. 

Before starting a workout, you and your partner should clearly agree on your strategy—whether it’s splitting reps, alternating rounds, or staying in sync. 

Make sure you’re always communicating during the workout, especially when fatigue sets in. 

Even a quick “I’m struggling” or “let’s push harder” can keep you both on the same page.

Strategizing Based on Strengths

Each partner will have different strengths and weaknesses. 

Take advantage of this by allowing the stronger partner to handle more reps of movements they excel at while the other partner takes on more of the movements they’re better at. 

For example, if you’re better at bodyweight exercises and your partner excels at barbell lifts, adjust your strategy to maximize efficiency.

Scaling for Fitness Levels

If you and your partner have different fitness levels, scale the workout accordingly. 

Choose weights and movements that challenge each of you without compromising form or safety. 

Proper scaling ensures that both of you get a solid workout while minimizing the risk of injury, especially the shoulder, spine, or knees. (1)

Maintaining Motivation and Intensity

A key advantage of partner workouts is the built-in motivation. Keep each other accountable by setting small goals within the workout. 

Cheer each other on, and push through the tough moments. 

The sense of camaraderie that comes from working out together can elevate your performance and ensure you both finish strong.

Wrapping Up On The Best Partner CrossFit Workouts

CrossFit partner workouts bring numerous benefits to your fitness routine, including increased motivation, enhanced performance, and a strong sense of community. (2)

Whether you’re alternating efforts in You-Go-I-Go workouts, staying in sync with synchronized movements, or chipping away at high-rep schemes together, partner workouts can take your training to the next level.

Now’s the perfect time to grab your gym buddy and give these workouts a try for your next workout of the day! 

Remember to adjust the workouts to fit your fitness level or specific goals, and keep communication at the forefront of your strategy. 

Above all, ensure you’re maintaining proper form, prioritizing safety, and having a good time throughout the session!

If you found this post helpful, consider subscribing to the free Bulletproof Training Program Newsletter to elevate your athletic performance entirely for free. 

As a newsletter subscriber, you’ll get free weekly training that can be done in your garage or in your CrossFit gym, as well as deep dives on training concepts like this, designed to help you train smarter and reach your goals faster. 

References: 

1. Ángel Rodríguez, M., García-Calleja, P., Terrados, N., Crespo, I., Del Valle, M., & Olmedillas, H. (2022). Injury in CrossFit®: A Systematic Review of Epidemiology and Risk Factors. The Physician and sportsmedicine, 50(1), 3–10. https://doi.org/10.1080/00913847.2020.1864675 

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