30 Efficient Partner CrossFit Workouts You Will Love 2024

CrossFit is known for its challenging workouts that push individuals to their limits. But what if you could share this experience with a partner? Partner Crossfit workouts are a great way to add a new dynamic to your fitness routine and bond with your workout buddy. I collected the 30 most efficient ones for you.

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Definition:
Partner CrossFit workouts involve completing a series of exercises together with a partner. These workouts are designed to challenge both individuals, while also promoting teamwork and communication.

Partner workouts can be tailored to suit any fitness level, making them an excellent option for beginners or those who are more advanced. They are also a fun way to switch up your regular workout routine and keep things interesting.

Boat Interior Design Partners standing in gym taking picture in front of the mirror after partner workout
by Pinterest

One of the benefits of Partner CrossFit workouts is that they can help individuals push themselves harder than they would on their own. Working out with a partner can provide motivation and accountability, which can help you stay on track with your fitness goals. Partner workouts can also be a great way to build trust and communication skills, which can translate to other areas of life.

The 30 Best Partner CrossFit Workouts

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As a CrossFit enthusiast, I know how important it is to have a partner to push you to your limits. Partner CrossFit workouts not only help you improve your fitness but also enhance your bond with your workout buddy. Here are 30 of the best partner Crossfit workouts that you can try with your gym partner:

  1. Synchronized Burpees:
    • Both partners perform burpees in sync.
  2. Medicine Ball Toss:
    • Stand a few meters apart and throw a medicine ball back and forth.
  3. Partner Wall Balls:
    • Stand facing each other and perform wall ball shots, passing the ball to your partner.
  4. Wheelbarrow Push-Ups:
    • One partner holds the other’s ankles while they do push-ups.
  5. Buddy Carries:
    • Partner 1 carries partner 2 on their back or in a fireman’s carry.
  6. Rowing Relay:
    • Use a rowing machine, switching off every 500 meters or a set time duration.
  7. Dumbbell Thrusters:
    • Partner 1 holds dumbbells in the front rack position while partner 2 performs thrusters.
  8. Box Jumps with Plate Carry:
    • Partner 1 does box jumps, and partner 2 carries a weight plate while walking around the box.
  9. Kettlebell Swings and Wall Sits:
    • Partner 1 performs kettlebell swings while partner 2 holds a wall sit.
  10. Sandbag Toss:
    • Stand a few meters apart and toss a sandbag back and forth.
  11. Deadlifts and Burpees:
    • Partner 1 performs deadlifts, and partner 2 does burpees, then switch.
  12. Double Unders and Planks:
    • Partner 1 does double unders with a jump rope while partner 2 holds a plank, then switch.
  13. Partner Cindy:
    • Partner 1 does 5 pull-ups, 10 push-ups, and 15 air squats while partner 2 rests, and then switch.
  14. Sandbag Over-the-Shoulder Throws:
    • Partner 1 tosses a sandbag over their shoulder, and partner 2 catches and throws it back.
  15. Rowing and Wall Balls:
    • Partner 1 rows while partner 2 performs wall ball shots, then switch.
  16. Handstand Push-Ups and Jumping Lunges:
    • Partner 1 does handstand push-ups while partner 2 does jumping lunges, then switch.
  17. Double Kettlebell Swings:
    • Both partners perform double kettlebell swings at the same time.
  18. Slam Balls and Burpee Broad Jumps:
    • Partner 1 does slam balls, and partner 2 does burpee broad jumps, then switch.
  19. Rope Climbs and Squat Cleans:
    • Partner 1 climbs a rope while partner 2 does squat cleans, then switch.
  20. Partner Fran:
    • Partner 1 does 21-15-9 thrusters and pull-ups while partner 2 rests, and then switch.
  21. Farmer’s Carry and Box Jumps:
    • Partner 1 does farmer’s carries while partner 2 does box jumps, then switch.
  22. Partner Karen:
    • Partner 1 does 150 wall ball shots while partner 2 rests, and then switch.
  23. Synchronized Double Unders:
    • Both partners perform double unders with jump ropes in sync.
  24. Toes-to-Bar and Push Press:
    • Partner 1 does toes-to-bar while partner 2 does push presses, then switch.
  25. Man-Makers:
    • Both partners perform man-makers together.
  26. Partner DT:
    • Partner 1 does 12 deadlifts, 9 hang power cleans, and 6 push jerks while partner 2 rests, and then switch.
  27. Rowing and Kettlebell Swings:
    • Partner 1 rows while partner 2 performs kettlebell swings, then switch.
  28. Synchronized Box Jumps:
    • Both partners perform box jumps in sync.
  29. Partner Grace:
    • Partner 1 does 30 clean and jerks while partner 2 rests, and then switch.
  30. Partner Diane:
    • Partner 1 does 21-15-9 deadlifts and handstand push-ups while partner 2 rests, and then switch.
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Remember to modify these workouts to match your personal fitness level, and always prioritize safety and proper form. Working closely with your partner will make these workouts more enjoyable and effective.

Why Partner Crossfit Workouts Are So Fun

As someone who also loves to workout alone and stay in the zone, I must admit that partner CrossFit workouts hit a weak spot in me. There are several reasons why I think partner Crossfit workouts are so fun.

  • 1. Build a sense of community 🀝🏼
  • 2. Help you stay motivated πŸš€
  • 3. They bring variety πŸ”€

Build a sense of community 🀝🏼

When you work out with someone else, you are sharing an experience and working towards a common goal. This creates a sense of camaraderie and support that is hard to find in other types of workouts. It’s great to have someone there to cheer you on and push you to do your best.

Boat Interior Design Two women in gym doing partner crossfit workouts
by Pinterest

Help you stay motivated πŸš€

When you’re working out alone, it’s easy to give up or take it easy. But when you have a partner who is counting on you, it’s much harder to slack off. You want to do your best to support your partner and help them achieve their goals. This motivation can push you to work harder than you ever thought possible.

They bring variety πŸ”€

Crossfit is all about constantly varied movements, and partner workouts are a great way to mix things up. You never know what you’re going to get with a partner workout, and that element of surprise can make it all the more enjoyable.

Equipment Needed for Partner Crossfit Workouts

When it comes to partner Crossfit workouts, having the right equipment is crucial. Here are some of the essential items you’ll need to get the most out of your workouts. All of it you will find in a gym, but it’s also possible to CrossFit without equipment.

  • 1. Weights and Bars πŸ‹πŸΌ
  • 2. Gymnastic Equipment πŸ§˜πŸ»β€β™‚οΈ
  • 3. Cardio Equipment 🚲
  • 4. Without Equipment 🚫

Weights and Bars πŸ‹πŸΌ

One of the most important pieces of equipment in any CrossFit gym is the barbell. For partner CrossFit workouts, you’ll need at least two barbells and a variety of weights to accommodate different fitness levels. You’ll also want to have a set of bumper plates to protect the floor and reduce noise.

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Gymnastic Equipment πŸ§˜πŸ»β€β™‚οΈ

Many Crossfit workouts involve gymnastics movements like pull-ups, muscle-ups, and handstand push-ups. To perform these exercises safely, you’ll need some basic gymnastics equipment like pull-up bars, gymnastics rings, and a wall-mounted handstand push-up station.

Boat Interior Design Gym equipment standing ready for sweaty crossfit workout
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Cardio Equipment 🚲

Cardiovascular endurance is a key component of Crossfit, and there are several pieces of equipment you can use to improve your conditioning. The assault bike is a popular choice for partner workouts, as it allows two people to work together to achieve a common goal. You may also want to have a rowing machine or a treadmill on hand for variety.

Without Equipment 🚫

Not all Crossfit workouts require equipment. There are plenty of bodyweight exercises and movements that you can do with a partner, such as burpees, lunges, and push-ups. You can also incorporate partner carries, sprints, and other drills that require no equipment at all.

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Motivation and Energy in Partner Workouts

When it comes to partner Crossfit workouts, motivation and energy are key factors that can make or break your performance. Working out with a partner can provide an extra boost of energy and motivation that can help you push through tough workouts and achieve your fitness goals.

One of the biggest benefits of partner CrossFit workouts is the sense of community and support that they provide. Having a workout partner who is there to encourage you, push you, and hold you accountable can be a powerful motivator. When you’re feeling tired or discouraged, your partner can help you stay focused and motivated, and vice versa.

Boat Interior Design Two girls are highly motivated for workout together
by Pinterest

Another way that partner workouts can boost your motivation and energy is by providing a sense of friendly competition. When you’re working out with a partner, you can push each other to work harder and faster, and strive to beat each other’s times or reps. This can be a fun and effective way to stay motivated and energized throughout your workout. And on a hard day you still have the option to take Pre Workout.

My Experience with Partner Crossfit Workouts

As someone who loves working out and staying fit, I was excited to try out partner Crossfit workouts. I had heard a lot about how fun and challenging they can be, and I was eager to see for myself.

The first thing I noticed was how much more motivated I felt when working out with a partner. Having someone else there to push me and encourage me made a huge difference in my performance. I found myself pushing harder and working longer than I would have on my own.

The workouts themselves were intense and challenging, but also a lot of fun. It was great to have someone to share the experience with and to celebrate our accomplishments together. We worked on everything from strength training to cardio, and I felt like I was getting a well-rounded workout every time.

One thing I really appreciated about partner Crossfit workouts was the sense of community. It was great to see other people working together and supporting each other, and it made me feel like I was part of something bigger than just my own workout.

Frequently Asked Questions About Partner Crossfit Workouts

What Is a Partner Workout in Crossfit?

Partner CrossFit workouts are exercises that involve two or more people working together to complete a set of exercises. These workouts are designed to challenge your fitness level, build muscle, and improve coordination. They are a great way to add variety to your routine and help you stay motivated.

How to Do a Partner CrossFit Workout?

Partner CrossFit workouts can be done in many different ways. Some workouts involve one partner working while the other rests, while others require both partners to work simultaneously. Some examples of partner CrossFit workouts include partner carry, double-unders, EMOM (every minute on the minute), synchro burpees, handstand pushups, burpee box jumps, and single-arm dumbbell snatch.

Is Workout Partner Good?

Having a workout partner can be very beneficial. It can help you stay motivated, hold you accountable, and push you to work harder. Working out with a partner can also make the workout more enjoyable and less intimidating. It is important to find a partner who is at a similar fitness level to you and who shares your fitness goals.

Are Crossfitters the Fittest?

Crossfitters are known for their high level of fitness. Crossfit workouts are designed to challenge your strength, endurance, and coordination. Crossfitters are required to perform a variety of exercises, including muscle-ups, pushups, and double unders. Crossfit workouts are also designed to be constantly varied, which helps to prevent boredom and keep your body guessing.


Are you now ready to do your partner CrossFit workouts? Let me know in the comments. I’m sure you will also love my CrossFit Ab Workouts or the CrossFit hotel workout, if it has to be fast.

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