WOD Fever workout database

Partner WODs: 12 Workouts for Two

Choose a partner workout by time, equipment and training goal. These 12 sessions are built specifically for two athletes with clear work-sharing and scaling options.

12 curated workouts No signup Built-in scaling

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AMRAP 20 min Intermediate

Partner Engine Relay

Rower Box

20-minute partner AMRAP: Partner A rows 250 m while Partner B completes 10 box step-ups; switch when the row is finished. Continue alternating roles for 20 minutes.

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Intended stimulus

Fast machine work alternates with controlled leg work so both partners stay engaged with limited standing around.

Scale it

Scale the row to 200 m and use a lower box. Keep each work interval near 60-90 seconds.

See the bodyweight WOD guide Plan a complete setup
For Time 20 min Intermediate

You-Go-I-Go Dumbbell Chipper

Dumbbell

With one pair of dumbbells, complete 10 rounds as a team: 10 dumbbell deadlifts, 8 front-rack reverse lunges, 6 push presses. One partner completes a full round while the other rests; alternate rounds.

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Intended stimulus

Short work bouts and forced rest let each athlete push a repeatable pace while sharing one implement.

Scale it

Use one dumbbell, reduce each movement by 2 reps, or stop at 8 total rounds.

Choose dumbbells Plan a complete setup
AMRAP 20 min Beginner

Partner Bodyweight 20

None

20-minute partner AMRAP: 20 air squats, 16 alternating reverse lunges, 12 push-ups, 8 burpees. Split repetitions between partners however you choose; only one partner works at a time.

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Intended stimulus

Simple bodyweight movements create steady shared work with easy rep partitioning and minimal setup.

Scale it

Use incline push-ups and step-back burpees. Reduce each movement by 25 percent if rounds stall.

See the bodyweight WOD guide Plan a complete setup
Ladder 18 min Intermediate

Kettlebell Partner Ladder

Kettlebell

18-minute partner ladder: 2-4-6-8 and so on kettlebell swings plus goblet squats. Partner A completes one rung, then Partner B completes the same rung before both advance.

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Intended stimulus

Alternating complete rungs balances hinge and squat fatigue while creating predictable recovery.

Scale it

Use kettlebell deadlifts instead of swings or cap the ladder at a repeatable rung and cycle it.

Choose kettlebell or barbell Plan a complete setup
Interval 16 min Advanced

Partner Bike and Burpee Switch

Bike

8 rounds as a team: Partner A bikes hard for 45 seconds while Partner B performs controlled burpees; switch roles for 45 seconds, then rest 30 seconds together.

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Intended stimulus

Short synchronized work windows train hard cyclical output while the burpee station keeps both athletes active.

Scale it

Bike moderately and use step-back burpees. Shorten work intervals to 30 seconds if output falls sharply.

See the bodyweight WOD guide Plan a complete setup
Rounds 20 min Intermediate

Partner Pull and Squat

Pull-up bar

20-minute partner session: 5 pull-ups, 10 push-ups, 15 air squats per round. One partner completes a round while the other rests; alternate full rounds.

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Intended stimulus

Classic bodyweight pulling, pressing and squatting with built-in recovery for consistent round quality.

Scale it

Use ring rows or jumping pull-ups and incline push-ups. Reduce to 3-6-9 reps as needed.

Compare pull-up bars Plan a complete setup
Rounds 25 min Intermediate

Dumbbell Partner Carryover

Dumbbell

5 partner rounds: Partner A performs 10 dumbbell Romanian deadlifts and 10 goblet squats while Partner B holds a suitcase carry or static suitcase hold; switch, then rest 45 seconds.

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Intended stimulus

Loaded hinge and squat work combines with trunk-demanding partner holds without requiring two full equipment sets.

Scale it

Use lighter dumbbells, reduce to 8 reps, or replace the carry with an unloaded side plank.

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Interval 15 min Beginner

Partner Sprint Relay

None

15 minutes: Partner A works for 45 seconds on fast air squats and mountain climbers while Partner B rests; switch for 45 seconds. Rest 30 seconds together after both partners work.

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Intended stimulus

Simple alternating intervals make pacing obvious and keep the session accessible without equipment.

Scale it

Use marching mountain climbers and controlled squats. Work 30 seconds per partner if needed.

See the bodyweight WOD guide Plan a complete setup
AMRAP 24 min Advanced

Partner Kettlebell and Row

Rower Kettlebell

24-minute partner AMRAP: 300 m row, 12 kettlebell swings, 8 goblet squats. Split work freely, but only one partner works at a time.

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Intended stimulus

Moderate-length shared rounds blend cyclical conditioning with hinge and squat endurance.

Scale it

Row 200 m, use kettlebell deadlifts, and reduce squats to 6 reps.

Choose kettlebell or barbell Plan a complete setup
EMOM 15 min Advanced

Partner Dumbbell Complex

Dumbbell

15-minute partner EMOM: minute 1 Partner A performs 6 dumbbell hang cleans plus 6 push presses; minute 2 Partner B repeats; minute 3 both rest. Repeat for 5 cycles.

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Intended stimulus

Alternating loaded complexes create high-quality work with substantial recovery and simple pacing.

Scale it

Use one dumbbell or reduce to 4 cleans and 4 presses. Choose a load that leaves time to recover each minute.

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For Time 30 min Intermediate

Partner Long Chipper

Box Dumbbell

As a team complete 100 box step-ups, 80 dumbbell deadlifts, 60 alternating dumbbell lunges, 40 push-ups and 20 burpees. Split repetitions freely; one partner works at a time.

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Intended stimulus

A longer shared chipper rewards smart rep division and steady transitions instead of early sprinting.

Scale it

Reduce total reps by 25 percent, use a lower box, and perform incline push-ups or step-back burpees.

Choose dumbbells Plan a complete setup
Rounds 12 min Beginner

Partner No-Equipment Relay

None

12-minute relay: Partner A completes 8 air squats, 6 sit-ups and 4 step-back burpees, then tags Partner B. Alternate complete rounds until time expires.

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Intended stimulus

Very simple movements and short rounds make this an accessible partner workout with natural rest.

Scale it

Reduce to 6 squats, 4 sit-ups and 2 burpees, or substitute a brisk 20-second march for burpees.

See the bodyweight WOD guide Plan a complete setup

Train together, not around each other

Choose a partner format that keeps both athletes engaged

Partner workouts work best when the work-sharing rule is obvious before the clock starts. Alternate full rounds for hard repeatable efforts, split repetitions when loads or skills differ, or use simultaneous stations when both athletes can keep moving safely.

You-go-I-go

One athlete completes a round or work interval while the other rests. This supports harder efforts and simple pacing.

Split the work

Divide a larger rep target however you choose. Switch before movement quality drops instead of waiting for failure.

Scale independently

Partners do not need identical loads or movement variations. Match each athlete to the intended stimulus while preserving the shared structure.

Need a movement standard or a simpler substitute? Search the CrossFit movement database.

Original archive

From the WOD Fever archive

Saturday 2017.10.07 This is a grind of a partner WOD.  The movements are built in a ladder, with increasing reps but decreasing weight on...

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