#WOTW: Partner Workout

Partner Session (40-45 Minutes)

Train together. Push harder. Finish stronger.

This week’s Workout of the Week is all about shared effort. Partner workouts are a great way to stay motivated, increase intensity, and bring a competitive edge to your training.

No matter your level, this session is designed to challenge both endurance and full-body strength.

Warm-Up (5–8 Minutes)

Complete together:

• 20 Air Squats

• 20 Alternating Lunges

• 20 High Knees

• 20 Jumping Jacks

• 10 Push-Ups

Repeat for 2 rounds.

The Partner Workout (25–30 Minutes)

Format: You Go, I Go
One partner works while the other rests.

Part 1: Partner AMRAP 18

Complete as many rounds as possible in 18 minutes:

• 12 Dumbbell/Kettlebell Swings (or bodyweight hip hinges)

• 10 Push-Ups

• 10 Goblet Squats (or air squats)

• 12 Sit-Ups

Partner 1 completes a full round, then Partner 2 goes.
Keep alternating until time is up.

Part 2: Finisher (8–10 Minutes)

For Time - Split the Work

• 100 Wall Balls 

• 80 Mountain Climbers

• 60 Burpees

• 40 Sit-Ups

Divide reps however you like - switch as needed.

Cool Down (5 Minutes)

• Hip flexor stretch

• Hamstring stretch

• Child’s pose

• Deep breathing to bring the heart rate down

Scaling Options

To make it more accessible:

• Step-back burpees instead of jumping

• Incline or knee push-ups

• Reduce reps by 20% for beginners

• Add weight for advanced workout

Why Partner Training Works

• Built-in rest means higher intensity

• Shared effort boosts motivation

• Perfect for conditioning, endurance, and community training