CrossFit Partner Workouts

CrossFit Partner Workouts

CrossFit Partner Workouts

While functional fitness is usually focused on individual performances, and personal growth both physically and mentally, not all workouts are designed for just the one person.

CrossFit partner workouts are common in all affiliate gyms, and a great way to strengthen relationships in boxes, as well as have some fun with others you train with.

There are many different partner WODs, ranging from those that involve just 2 athletes, to those that involve every member of your gym.

Here is a list of some popular and common CrossFit partner workouts:

Murph - This Hero WOD is designed for just the one person, but in recent times has been adapted to cater for teams of two. The standard breakdown of Murph still applies: 1 mile run, 100 pull ups, 200 push ups, 300 air squats, 1 mile run. Both partners start and end doing the 1 mile run together, but they are able to complete the pull ups, push ups and air squats as a team, with only one partner working out at a time.

Pet Rock - Each team has a ‘pet rock’, which could be a heavy plate, medicine ball or kettlebell. This pet rock is not allowed to touch the ground the entire workout. So while one partner is pushing through the workout, the other partner is holding onto a heavy pet rock, until they swap over.

CrossFit Dodgeball -This version adds an extra element to the standard dodgeball game. Using a number of different colored balls, the standard rules of dodgeball apply. The only difference, however, is that when you are hit by a ball, you must perform a certain number of reps before you are allowed to return to the game. For example, if you are hit with a red ball, then you need to do 30 burpees before returning. If you are hit with a blue ball, you have to do 50 push ups before returning, and if you get hit with a yellow ball, you need to do 75 air squats before returning. Once one team are all on the sidelines doing reps, the other team is crowned winner.

Team Fight Gone Bad - Just like the standard Fight Gone Bad, the workout consists of 5 stations, each for a minute long, repeated three times with a one minute break in between. The only difference is that each team consists of 5 members, who move through the workout together. Each individual score is added to come up with a team score.

There are just some ideas to get you moving with team and partner workouts. The reality is most WODs can be adapted to suit partners and teams and they are great ways to have a bit of fun and get to know others in you CrossFit box.

With the success of the Teams event at this years CrossFit Games, partner and team workouts are sure to become even more popular in years to come.

John Michael Bric
John is a newsreader, freelance writer and Level 1 CrossFit Trainer. A contributing writer for the CrossFit Games and CrossFit Community websites, he is the current Australia Regional Media Director for CrossFit Inc. When he's not CrossFitting, he can often be heard reading the morning news on the radio or trying to convince people that chicken burgers, french fries and beer are all Paleo.
John Michael Bric