Paired Up Ebook GZRNNN

Created
by:
Maddie Harding from Wods Daily
Cover by Maddie Harding
Copyright © Maddie Harding (2021)

By accessing this eBook, you accept this disclaimer in full.
You may not share, copy or redistribute this material in any

medium or format at any time. Our material is for personal
use only and may not be used for commercial purposes.
You are not permitted to make any derivative material,

including but not limited to, copying, reproducing,
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or distribution, you must have express written consent from
Wods Daily.
For the full disclaimer see back of eBook.

Contents
INTRODUCTION PAGE 1 – 5
GLOSSARY OF TERMS &

PAGE 6 – 7
WEIGHT CONVERSIONS
THE WOD INDEX PAGE 8 – 14
PARTNER GAMES PAGE 15 - 21
100 PARTNER WODS PAGE 22 - 121

Introduc)on
In this introduction I will briefly outline who Wods Daily
is, the contents of this eBook, as well as why partner
workouts are such a valuable tool for your fitness.
WHO ARE WE?

Having joined Instagram in 2016, we have been
posting daily CrossFit and functional fitness workouts
for more than 5 years under the handle @wodsdaily.
Over this time, we have built a following in excess of
37,000 who share our passion for fitness.
There is so much to be gained through moving

everyday, whether that is a long, intensive training
session or a simple 15 minute workout, they are both
invaluable to our health and wellness.
I frequently receive messages or am tagged by

people doing our workouts - this is why I love posting
them. Sometimes, something as simple as thinking of
a workout can be the barrier to getting into the gym.
Hopefully, by providing programmed WODs everyday,
we can motivate as many people as possible to get up
and get working on their fitness.
1
This is our second eBook, the first being our home
workouts eBook called ‘Work Out Stay In’. I decided to
make this one entirely partner workouts. These
workouts range from long bodyweight workouts to
short, sprint intervals, but they all have one thing in
common and that is, they are designed to be done as
a pair. Whether your partner is your friend, brother,
sister, partner, parent or work colleague, you can pick
a WOD and get after it together!
WHY DO PARTNER WORKOUTS?

Partner workouts are a huge part of CrossFit and it is
for good reason.
From a more technical standpoint, completing a

partner workout means that rest periods or periods of
lower intensity are often naturally incorporated into the
workout – essentially interval training. This adds an
extra level of intensity and urgency to the work
periods, giving a different, but very useful stimulus, to
when you are grinding through a WOD solo.
The best CrossFit workouts challenge not only your

physical fitness but your mind too. We are all human,
however, and sometimes we don’t feel motivated or
give our 100% effort – that’s okay, partner WODs can
2
help. Partner workouts are a fantastic way to add
variety and hold you accountable for showing up and
giving it everything you’ve got. You will no doubt feel
better for it.
Lastly, partner workouts are a superb way to bond.

They say those that train together stay together, then
what better bonding experience than grinding through
one of our gruelling workouts with your gym buddy. Be
that you and a friend on an early morning before work
or some casual competition among family; go get fit
and have fun!
CONTENTS
THE WOD INDEX
The WOD index is where we help you find the workout
you are after. Split according to equipment, time
domain, and stimulus; use it as a short cut for finding a
WOD. For example, if you have only 20:00 to spare,
check out one of the workouts from the <20:00
section. Or are you craving some barbell cycling?
High skill gymnastics? - we’ve got you covered there
too. The lists are not exhaustive, but will be a good
starting point. So, if you are looking for something in
particular, save yourself the browsing time and let our
WOD index take you to the right place.
3
THE PARTNER GAMES
We decided to mix it up and instead of more workouts,
we came up with or adapted some workout games you
can do with a partner.
For example, the first workout is a twist on ‘ROWLING”

(row bowling). Partner 1 closes their eyes and rows
what they believe to be 100m; the number of metres
they over or under row is the number of penalty
burpees they have to complete. Then it is partner 2’s
turn; continue until 3000m have been rowed.
These games can be shorted to act as a warm-up or

can make up a workout in its entirety. Either way, grab
a deck of cards, some dice and give them a go; tag us
with your attempts on instagram (@wodsdaily).
100 PARTNER WODS

It’s all in the title really; this is the meat of the eBook
and contains 100 functional fitness partner workouts.
To state the obvious; workouts which say ‘Split as you
wish’ mean you and your partner can break up the
reps however you see best fit, unless it is specified to
complete a movement together e.g. running. The best
split of reps will depend on each partners fitness level
4
but, for example, if one partner is better at one
movement then it makes sense for them to do a larger
chunk of the work.
Workouts which say ‘YGIG’ mean that one partner

completes the specified work whilst the other rests
and vice versa. Quite literally ‘You Go’ and then ‘I Go’.
Some workouts include synchro movements; there is
no need for any strict synchro standards but aim to
start and finish each rep at the same time. Other
workouts include one partner performing a specified
isometric hold whilst the other partner works, e.g.
holding a plank or deadhang. Isometric holds are
great for building foundational strength in the smaller,
stabilising muscles needed for compound movements.
Lastly, I am so passionate about fitness and had so

much fun putting this eBook together, so I hope you
have just as much fun using it!
If you have any questions about any of the WODs, e.g.

scaling options, warm up ideas etc. feel free to email
wods.dailycontact@gmail.com or message me on
Instagram (@wodsdaily); I am always happy to help in
anyway I can!
5
Glossary of Terms
• AMRAP – as many rounds as possible
• EMOM – every minute on the minute
• Buy in – specified reps of a movement to be
completed at the beginning of a workout.
• Buy out – specified reps of a movement to be
completed at the end of a workout.
• YGIG – you go I go – when one partner
completes a round/ specified reps whilst the
other rests and then vice versa.
• s/a – single arm
• e/s – each side
• HSPU – handstand push ups
• DB – dumbbell
• KB – kettlebell
• STOH – shoulder to overhead
6
Weight Conversions
(1KG = 2.205 LBS) *rounded to nearest pound
Dumbell, Kettlebell and Wall Ball Weights
KILOGRAMS (KGS) POUNDS (LBS)
7KG 15LBS
9KG 20LBS
15KG 33LBS
22.5KG 50LBS
16KG 35LBS
24KG 53LBS
32KG 70LBS
Barbell Weights
KILOGRAMS (KG) POUNDS (LBS)
30KG 66LBS
35KG 77LBS
42.5KG 94LBS
45KG 99LBS
50KG 110LBS
55KG 121LBS
60KG 132LBS
70KG 154LBS
80KG 176LBS
85KG 187LBS
100KG 220LBS
120KG 265LBS
7
THE WOD
INDEX
SPLIT BY EQUIPMENT
I WANT A ………. WOD
BODYWEIGHT
• Workout #10 • Workout #73
WEIGHT VEST
8
DUMBBELL
KETTLEBELL
RUNNING
9
SPLIT BY TIME DOMAIN
I WANT A WOD THAT WILL
TAKE …….
< 20 MINUTES
10
20 - 40 MINUTES
> 40 MINUTES
11
SPLIT BY STIMULUS
I WANT A WOD THAT IS/HAS
…….
ANAEROBIC
AEROBIC
12
BARBELL CYCLING
HIGH SKILL GYMNASTICS

A HEAVY BARBELL
13
ENGINE BUILDING
SOUL DESTROYING
CORE WORK
14
PARTNER GAMES
GAME 1
‘ROWLING’
EQUIPMENT NEEDED:
• Rower
HOW DOES IT WORK?

Partner 1, without looking at the monitor, rows until
they believe they have reached 100m.
Every 1m over or under 100 is the number of

penalty burpees partner 1 must complete.
Partner 2 begins their attempt once partner 1 has

completed their burpees and the same rule applies.
As a workout: continue with the game until a total

of 2000m has been rowed.
Can also use as a warm up, completing a shorter

distance or as an AMRAP over your desired time
domain.
15
GAME 2
‘IT’S WRITTEN IN THE
CARDS’
EQUIPMENT NEEDED:
• 1 standard deck of cards
• Barbell & bumper plates
• Assault bike, rower, ski erg
HOW DOES IT WORK?

Begin with partner 1 picking out 1 card randomly.
The suit of the card determines the cardio
movement you will do:
• Hearts = assault bike
• Diamonds = running
• Clubs = ski erg
• Spades = rower
The number on the card determines the number of

calories/ distance you will do:
16
• For assault bike: multiply number by 2
• For running: 1 = 100m
• For ski erg: multiply number by 2
• For rower: multiply number by 3
Partner 2 now picks out 1 card randomly.

The suit of the card determines the barbell
movement you will do:
• Hearts = thrusters @42.5/30kg
• Diamonds = snatches @50/35kg
• Clubs = deadlifts @100/75kg
• Spades = clean and jerks @60/45kg
The number on the card determines the reps of the

movement you will complete. *NOTE: for an ace
complete only 1 rep.
WORKOUT:
Complete AMRAP 20 – YGIG of the reps and
movements your cards have given you.
E.G partner 1 gets the 5 of hearts and partner 2 gets the

2 of Spades.
They will complete AMRAP 20 –YGIG: 10 cal assault bike,

2 clean and jerks @60/45kg
17
GAME 3
‘WINNER’S GAIN,
LOSER’S PAIN’
EQUIPMENT NEEDED:
• Assault bike
• Wall ball @9/7kg
HOW DOES IT WORK?

Partner 1 completes max calories on the assault
bike in 20 seconds.
The number of calories they complete is the number
of penalty wall balls partner 2 must complete before
going straight into their turn on the assault bike.
Partner 1 will then also complete 1 wall ball for

every calorie partner 2 gets on the bike before it is
their turn on the assault bike again. Continue
repeating this process until 200 cals have been
completed.
*Or complete as an AMRAP of your chosen duration.
18
GAME 4
‘LET THE DICE DECIDE’
EQUIPMENT NEEDED:
• Echo bike, ski erg, rower
• Skipping rope
• 6 sided die
HOW DOES IT WORK?

Begin by rolling the die to determine the
cardio movement:
• 1 = running
• 2 = burpees
• 3 = rowing calories
• 4 = echo bike calories
• 5 = ski erg calories
• 6 = double unders
Partner 1 now chooses any movement they want –
this will be movement A. Partner 1 then rolls a die to
determine its reps. If the number rolled is:
• Between 1-3: multiply by 4
• Between 4-6: multiple by 3
19
Partner 2 now chooses a movement – this will
be movement B. Partner 2 rolls a die to
determine it’s reps. The same rules as before
apply.
You will now have determined reps for

movement A & B - call them x and y.
WORKOUT:
Complete AMRAP 30 - YGIG:
- 20/15 cal machine/300m run/50 double
unders
- X reps of Movement A
- Y reps of Movement B
E.G. A 3 is rolled. Partner 1 chooses pull ups and rolls

another 3. Partner 2 chooses snatches and rolls a 5. The
workout will be:
AMRAP 30 – YGIG:
- 20/15 cal row
- 12 pull ups
- 15 snatches @your chosen weight
20
GAME 5
‘THE FLOOR IS LAVA’
EQUIPMENT NEEDED:
• Kettlebell
HOW DOES IT WORK?

Choose from this eBook or create your own
partner workout where only one partner is
working at a time, i.e it is in ‘YOU GO I GO’
format.
The catch now is that you have a kettlebell

which cannot touch the ground for the entire
duration of the workout. Whilst one partner is
working, the other must keep the kettlebell off
the ground in any isometric hold they choose.
Switch as specified in the workout.
21
100 PARTNER
WODS
Workout #1
12 Rounds For Time– YGIG:

- 15 cal row
- 12 hang power cleans @50/35kg
- 9 over bar burpees
22
Workout #2
Partner 1:
- 20/15 cal echo bike
Partner 2 - AMRAP of:

- 5 burpee box jumps @24/20”
- 5 dual DB snatch @22.5/15kg
Switch every time partner 1

completes 20/15 cals.
Continue for 20 minutes
23
Partner 1 will complete 20/15 cals on the echo bike
whilst partner 2 is completing an AMRAP of 5
burpee box jumps and 5 DB snatch. Once partner 1
has finished their cals, the partners switch and
partner 1 will now resume where partner 2 got to on
the AMRAP and partner 2 will move to the bike.
Workout #3
AMRAP 25 – YGIG:
- 5 Strict pull ups
- 10 dual DB bench press
@22.5/15kg
- 15/12 cal bike erg
24
Workout #4
AMRAP 20 – YGIG:
- 8 deadlifts @100/75kg
- 8 chest to bar pull ups
- 10m handstand walk
Rest 1:30
AMRAP 20 – YGIG:
- 8 cal assault bike
- 8 bar muscle ups
25
Workout #5
8 Rounds For Time - YGIG:

- 16 power snatch @42.5/30kg
- 16 toes to bar
Rest 2:00
8 Rounds For Time – YGIG:

- 16 overhead squats
@42.5/30kg
- 16 pull ups
26
Workout #6
For Time – Split as you wish:

- 80 KB sumo deadlift high pulls
@32/24kg
- 60 dual DB thrusters
@22.5/15kg
- 40 bar muscle ups
- 20 rope climbs
27
Workout #7
4 Rounds For Time:

- 400m run (together)
- 20 synchro KB goblet squats
@32/24kg
- 400m row (both complete at
same Pme)
- 20 synchro down ups
28
Workout #8
For Time:
- 200 thrusters @50/35kg
Switch every 10 reps

completed. Whilst one
partner works the other
holds a plank.
29
Workout #9

- 400m KB farmers carry buy in
@32/24kg (200m each)
50-40-30-20-10
- Clusters @42.5/30kg
- V-ups
- Burpee box jumps @24/20”
- 400m KB farmers carry buy out

@32/24kg (200m each)
30
Workout #10
4 Rounds of AMRAP 4:
- 4 ring muscle ups
- 20 air squats
Start each AMRAP with a

400m run together
1:00 rest between rounds
Each 4-minute AMRAP starts with both partners

completing a 400m run together. After this you
complete an AMRAP of 4 ring muscle ups and 20 air
squats as YGIG. Scale muscle up if needed.
31
Workout #11

- 150 alternating DB snatch
@22.5/15kg
- 100 cal row
@22.5/15kg
- 100 cal row
- 150 dual DB front rack lunges
@22.5/15kg
32
Workout #12
3 Rounds For Time – Split as

you wish:
- 20 bench press @60/45kg
- 9 rope climbs
- 150S sled push @3x20kg/2x20kg
33
Workout #13
AMRAP 40 – Split as you

wish:
- 40 jump squats
- 80 cal row
- 40 barbell front rack lunge
@50/35kg
- 80 cal ski
34
Workout #14
For Time:
- 5000m run
Complete in 500m intervals

- whilst one partner runs the
other completes AMRAP:
- 8 push ups
- 8 sit ups
- 8 air squats
Partner 1 runs 500m whilst partner 2 completes an

AMRAP of 8 push ups, 8 sit ups, 8 air squats. Once
partner 1 has finished their run they swap with partner
2. You will have a time score and the number of
rounds of the AMRAP you completed in total.
35
Workout #15
AMRAP 12 - YGIG:
- 4 burpee over DB
- 6 dual DB thrusters @22.5/15kg
- 8 cal ski erg
- 20 double unders
Rest 2:00
AMRAP 12 – YGIG:
- 20 double unders
- 8 cal ski erg
- 6 dual DB box step overs
@22.5/15kg @24/20”
- 6 dual DB devils press
@22.5/15kg
36
Workout #16

you wish:
- 50 clean and jerks @60/45kg
- 50 toes to bar
- 25 power snatch @60/45kg
- 25 strict hspu
37
Workout #17

- 15/12 cal assault bike
- 20m DB overhead walking lunge*
@22.5/15kg
- 15 wall balls @9/7kg
*one DB in front rack, one

DB overhead. Switch arms
after 10m.
38
Workout #18

- 42 burpee pull ups
- 42 back squats @60/45kg
39
Workout #19

wish:
- 25 power cleans @60/45kg
- 100 double unders
- 25 front squats @60/45kg
- 100 double unders
Every 10:00 starTng at 0:00

complete 100/80 cal row
The workout starts with a 100/80 cal row split up as

you wish. After this you move onto the AMRAP. At
the 10:00 and 20:00 mark you will complete another
100/80 cal row before continuing the AMRAP.
40
Workout #20
For Time:
21-18-15-12-9-6-3
- Box jump overs @24/20”
- Squat cleans @42.5/30kg
- Cal ski erg
Partner 1 will complete round of 21s, then partner 2

whilst partner 1 rests. Partner 1 then does the rounds
of 18s, then partner 2 and so on. You will get a
significant rest period whilst your partner works so
sprint each round to keep intensity high.
41
Workout #21

you wish:
- 30 push press @42.5/30kg
- 30 bar facing burpees
- 30 hang squat cleans @42.5/30kg
42
Workout #22
AMRAP 10 - YGIG:
Rest 2:00
AMRAP 10 – YGIG:
- 7 cal row
43
Workout #23
For Time – Split as you

wish:
100-80-60-40-20
- Wall balls @9/7kg
- American KB swings @32/24kg
- Burpees over KB
44
Workout #24

42-30-15
- Thrusters @42.5/30kg
- Pull ups
Straight into:
42-30-15
- DeadliSs @100/75kg
- HSPU
45
Workout #25
Partner 1 completes 1 round

of:
- 14 box jump overs @24/20”
- 8 power cleans @60/45kg
At the same time, partner 2

completes max reps dual DB
clusters @22.5/15kg
Switch every round – continue

until 200 clusters have been
completed.
46
Workout #26

- 300 reverse lunges
- 150 burpees
- 300 air squats
- 150 burpees
- 3000m run
*wearing a weight vest

@9/7kg
47
Workout #27
For time:
*both complete EMOM of:

- 5 cal row
- 5 down ups
48
Workout #28
AMRAP 18:
Partner 1 - 3 Rounds:
- 6 overhead squats @60/45kg
Partner 2:
- Max reps ring muscle ups
*Switch after each 3 rounds are

completed. Score = rounds & total
number of muscle ups.
49
Workout #29

@22.5/15kg
- 2 over DB burpees
- 3 HSPU
- 4 thrusters @42.5/30kg
50
Workout #30

- 100 cal row
- 50 synchro burpees
- 1 mile run (together)
- 100 cal row
51
Workout #31
AMRAP 8:
- 16 synchro bar facing burpees
- 16 synchro front squats
@50/35kg
Rest 1:30
AMRAP 8:
@60/45kg
Rest 1:30
AMRAP 8:
@70/50kg
52
Workout #32

- 12 bench press @50% of 1RM
- 12 dual DB rows @22.5/15kg
- 12 back squats @50% of 1RM
53
Workout #33

wish:
- 60 hand release push ups
- 60 jump squat + lunge
complexes*
- 60 sit ups
- 120 double unders
*1 rep = jump squat +

jumping lunge (L) + jumping
lunge (R)
54
Workout #34

- 24 KB goblet squats @24/16kg
- 48 double unders
55
Workout #35
AMRAP 15 - YGIG:
- 5 push jerks @70/50kg
- 10 cal row
- 15 KB swings @32/24kg
56
Workout #36
Partner 1 completes an
AMRAP of:
- 2 dual KB snatch @24/16kg
- 4 toes to bar
- 8 front squats @42.5/30kg
Partner 2 completes a 20 cal

row
Switch every 20 cals -

continue for 20:00.
*Score = Rounds on the AMRAP
57
Workout #37

- 15 clean and jerks @42.5/30kg
- 10 burpees over bar
58
Workout #38
For Time – Split as You Wish:

- 200 push ups
- 400 air squats
- 200 pull ups
- 400 reverse lunge
*Every 2:00 starting at 0:00

both complete 10/8 cal row
59
Workout #39

Partner 1:
- 30 burpees to a target
Partner 2:
- Max cal row
Partner 1 does 30 wall balls and 30 burpees to a

target whilst partner 2 is completing max cal row.
Once partner 1 has finished, they swap. Continue
like this for 8 rounds. Score = time & total calories.
60
Workout #40
For Time – Split as You Wish:

- 100 dual DB deadliSs
@22.5/15kg
* partner holds top of deadliS
posiPon
- 100 dual DB front squats
@22.5/15kg
*partner holds wall sit
- 100 dual DB STOH @22.5/15kg
*partner holds dual DB overhead
61
Workout #41
AMRAP 15:
2,4,6,8,…ETC
- Jump squats
- Alternating hang DB snatch
@22.5/15kg
Rest 2:00
AMRAP 15:
2,4,6,8,…ETC
- Jumping lunges
- Alternating hang DB clean and
jerks @22.5/15kg
62
Workout #42
For Time – Spit as You Wish:

10-20-30-40-50
- Thrusters @42.5/30kg
- Cal assault bike
- Down ups
Rest 2:00
50-40-30-20-10
- Cal row
- Wall balls @9/7kg
- GHD sit ups
63
Workout #43

You Wish:
- 30 burpees
- 60 box step ups @24/20”
- 30 strict pull ups
- 60 air squats

@9/7kg
64
Workout #44
In a 4:00 window complete

as a pair:
- 8 rope climbs
- 30 cleans @60/45kg
At the 4:00 mark complete
as a pair:
- 6 rope climbs
At the 8:00 mark complete
as a pair:
- 4 rope climbs
65
Workout #45
20 Rounds For Time:

- 12 dual DB STOH @22.5/15KG
- 15/12 cal row
- 4 bar muscle ups
*partner 1 works through

the rounds whilst partner 2
completes a 300m run.
Switch every 300m run,
continuing until 20 rounds
are completed.
66
Workout #46

- 5000m row (switch every 500m)
- 50 burpees over rower
67
Workout #47
1:00 on – 1:00 off:

(one partner works whilst the
other rests – swap each round)
- 50 double unders
- Max reps dual KB clean and
jerks @24/16kg
*Continue until 100 KB

clean and jerks have been
completed between you and
your partner.
68
Workout #48

you wish:
- 6 ring muscle ups
- 30 dual KB thrusters @24/16kg
- 60 deadliSs @80/55kg
69
Workout #49
For Time:
- 80 burpee box jump overs buy
in @24/20”
10 rounds – YGIG:
- 10 pistol squats
- 10 strict HSPU
- 10 dual DB squat cleans
@22.5/15kg
- 80 burpee box jump over buy

out @24/20”
70
Workout #50

- 50 cal row
- 25m handstand walk (each)
71
Workout #51
For Time:
10-9-8-7-6-5-4-3-2-1
- Deadlift @80/55kg
- Bench press @80/55kg
- Squat clean @80/55kg
Partner 1 will complete 10 deadlifts, 10 bench

press, 10 squat cleans and then partner 2 will
complete the same. Then partner 1 completes 9
reps of each exercise, then partner 2 and so on
down the rep ladder finishing with 1 rep of each
movement. Scale weights as needed.
72
Workout #52

*partner holds a dead hang
- 100 box step overs @30/24”
*partner holds dual KB front rack
@24/16kg
- 200 cal row
*partner holds a plank
73
Workout #53
AMRAP 15 – YGIG:
- 15 alternating KB snatch (from
floor) @24/16kg
- 15 alternating v-ups
*Partner 2 completes max

cal echo bike whilst partner
1 works. Switch every round.
Partner 1 starts by completing 1 round of 15 KB

snatch and 15 alternating v-ups. Whilst they are
doing this, partner 2 is completing max calories on
the assault bike. Switch after each round is
completed, continuing for 15 minutes.
74
Workout #54

wish:
- 30 dual DB cleans @22.5/15kg
- 60 pull ups
- 90 double unders (each)
- 60 cal row
- 30 dual DB front squats
@22.5/15kg
75
Workout #55

wish:
*every 20 reps both
complete a 20/15 cal row
Rest 2:00
- 100 snatches @60/45kg
*every 20 reps both
complete a 300m run
together
76
Workout #56

wish:
- 150 cal assault bike buy in
5 rounds:
- 30 plate GTOH @20/15KG
- 30 pull ups
- 30 hang power cleans
@42.5/30kg
- 150 cal assault bike buy out
77
Workout #57

- 10/8 cal ski erg
- 10/8 cal ski erg
Rest 1:30

78
Workout #58

- 10 rope climbs
- 150 air squats
- 150 push ups
- 1 mile run (together)
- 150 push ups
- 150 air squats
- 10 rope climbs

@9/7kg
79
Workout #59

- 30m sled push
@3x20kg/2x20kg*
*if you don’t have a sled, sub for

dual KB farmers carry @32/24kg
80
Workout #60
AMRAP 20 - YGIG:
- 5 squat cleans @60/45kg
- 5 push press @60/45kg
*every 6 rounds complete

15 synchro burpees.
81
Workout #61

40-30-20-10
- Assault bike cals
- Clusters @42.5/30kg
Rest 2:00
10-20-30-40
- Assault bike cals
- Burpee pull ups
82
Workout #62

- 12 burpees over bar
- 9 toes to bar
- 300m run
83
Workout #63

- 300 double unders
- 60m dual DB front rack walking
lunge @22.5/15kg
- 300 air squats
lunge @22.5/15kg
- 300 push ups
lunge @22.5/15kg
- 300 double unders
84
Workout #64

wish:
- 50 cal echo bike
- 100 cal echo bike
- 50 cal echo bike
85
Workout #65

wish:
- 50 sumo deadlift high pulls
@50/35kg
- 40 push ups
- 20 push press @50/35kg
- 10 bar muscle ups
86
Workout #66

2 Rounds:
- 100 double unders
2 Rounds:
- 100 double unders
2 Rounds:
- 100 double unders
87
Workout #67

wish:
- 60 sit ups
- 40 dual KB deadliSs @32/24kg
88
Workout #68
For Time:
- 150 bear complexes @50/35kg
*every 3:00 both complete

1 round of:
- 7 cal ski erg
- 7 cal row
- 7 cal echo bike
89
Workout #69

- 3000m row
90
Workout #70

- 15 pull ups
- 400m run
Rest 1:30

- 15 HSPU
- 20 cal bike erg
91
Workout #71

wish:
- 20 pull ups
- 20 hang KB snatch (10 e/s)
@24/16kg
*Odd minutes = Partner 1

completes 10/8 cal row
*Even minutes = Partner 2
completes 10/8 cal row
92
Workout #72

you wish:
- 50 hang power snatches
@42.5/30kg
- 50 cal echo bike
- 50 back rack lunges
@42.5/30kg
93
Workout #73

100-80-60-40-20
- Hand release push ups
200-160-120-80-40
- Air squats
*400m run together after each
round

@9/7kg
94
Workout #74
On a 25:00 running clock:

- Max distance row
*switch every 400m
Whilst Partner 1 rows,

Partner 2 completes max
reps of the following
complex:
- 1 deadlift
- 3 front squats
- 4 STOH
*@50/35kg
95
Partner 1 starts with a 400m row whilst partner 2
completes max reps of the prescribed complex; 1
complex = 1 rep. Swap every 400m and partner 1
will continue from the number of reps partner 2
completed and vice verse. Score = distance rowed
and total number of reps of the complex completed.
Workout #75
AMRAP 30 - YGIG:
- Rounds of ‘Cindy’
*every 3:00 both complete:

- 15 cal row (at same Pme)
@9/7kg
96
Workout #76

- 1600m run buy in (together)

- 160 bent over rows @60/45kg
- 160 toes to bar
- 1600m run buy out (together)
97
Workout #77
AMRAP 20 - YGIG:
- 100m run
Rest 3:00
AMRAP 20 – YGIG:
- 100m run
- 10 toes to bar
@22.5/15kg
98
Workout #78

- 2 Turkish gets ups (1 e/s)
@24/16kg
- 4 dual DB box step overs
@22.5/15kg & @24/20”
- 6 burpees
99
Workout #79

- 8 rounds of DT @50/35kg
*1 rounds of DT:
- 12 deadlifts
- 6 STOH
100
Workout #80

- 2000m row
- 100 pull ups
- 2000m ski erg
- 50 overhead squats @50/35kg
- 50 strict HSPU
- 2000m bike
- 25 bar muscle ups
101
Workout #81

- 4000m bike erg buy in
8 Rounds:
- 4 rope climbs
- 8 bear complex @35/25kg
- 4000m bike erg buy out
*1 bear complex: 1 power clean, 1

front squat, 1 push press, 1 back
squat, 1 push press
102
Workout #82

- 100 burpees over rower buy in
6 rounds:
@42.5/30kg
- 15 ring dips
- 15 front squats @42.5/30kg
- 100 burpees over rower buy out
103
Workout #83
AMRAP 16 - YGIG:
- 8 dual KB deadlifts
- 8 dual KB cleans
- 8 dual KB front squats
- 8 dual KB STOH
*@24/16kg
8 cal bike penalty if you put

the KB down in between
movements.
104
Workout #84
30 Rounds for time - YGIG:

- 3 bar muscle ups
- 6 hang squat cleans @60/45kg
105
Workout #85
For Tme – Split as you wish:

- 300 double unders
- 300 double unders
Rest 2:00
- 50 power snatch @60/45kg

- 150 cal row
- 150 cal row
106
Workout #86

wish:
- 400M run (together)
- 20 push ups
- 40 sit ups
- 20 down ups
- 40 air squats

@9/7kg
107
Workout #87

@22.5/15kg
- 100m dual DB front rack lunge
@22.5/15kg
- 100m dual DB front rack lunge
@22.5/15kg
@22.5/15kg
108
Workout #88
For Time:
- 4000m row
Whilst Partner 1 rows,

Partner 2 completes:
2 Rounds:
- 4 hand release push ups
- 8 butterfly sit ups
- 12 alternating jumping lunges
- 20 double unders
*Switch every 2 rounds.

Continue until 4km rowed.
109
Workout #89
For Tme – YGIG:

- 4 rounds of ‘CINDY’
- 10 rounds of ‘DT’
- 4 rounds of ’DT’
CINDY: DT: @70/50kg

- 5 pull ups - 12 deadliSs
- 10 push ups - 9 hang cleans
- 15 air squats - 6 STOH
110
Workout #90
AMRAP 14 - YGIG:
- 7 clean and jerks @42.5/30kg
- 14 cal ski
111
Workout #91
For Time:
Whilst Partner 1 works,
Partner 2 completes:
2 Rounds:
- 10 toes to bar
- 2 strict HSPU
Switch every 2 rounds.

Continue until 200 burpees
completed.
112
Workout #92
AMRAP 22 - Split as you

wish:
- 90 cal row
- 50 alternating KB snatch
@32/24kg
- 30 push press @42.5/30kg
- 10 burpee box jump overs
@24/20”
113
Workout #93

- 200 air squats
- 160 alternaPng v-ups
- 120 push ups
- 80 pull ups
114
Workout #94
4 Rounds For Time– Split as

you wish:
- 16 squat cleans @70/50kg
- 4 legless rope climbs
115
Workout #95
For Time– Split as you wish:

*partner holds a wall sit w/ plate
on legs @20/15kg
- 90 plate GTOH @20/15kg
*partner holds plate overhead
*partner holds wall sit w/ plate on
legs @20/15kg
- 45 plate GTOH @20/15kg
*partner holds plate overhead
116
Workout #96

- 10 dual DB clusters @22.5/15kg
- 50 double unders
117
Workout #97

- 30 synchro thrusters
@42.5/30kg
@42.5/30kg
@42.5/30kg
118
Workout #98

- 5 v-ups
- 5 push ups
*every 10 rounds complete

a 300m run together.
119
Workout #99

- 8 pull ups
120
Workout #100

4 Rounds:
- 20 HSPU
3 Rounds:
- 20 toes to bar
2 Rounds:
121
By accessing this eBook, you accept this disclaimer in full.
The information in this eBook is provided on an ‘AS IS’ basis, with

no warranties of any kind, express or implied. Your reliance on
any of the materials presented is at your own risk, and thus Wods
Daily disclaims any liability for incidental or consequential
damages and assumes no liability or responsibility for any loss,
injury or damage suffered by a person as a result of the use or
misuse of any information available in this eBook.
This eBook is for general information purposes only. The author is

not a medical professional and nothing in this publication is, or
intends to be construed as medical advice. It does not take into
account your individual health, medical, physical or emotional
situation or needs, thus it should not take the place of
professional medical advice. Any exercise program, including the
exercise routines outlined in this publication, may result in injury.
To reduce the risk of injury, you should consider the
appropriateness of this information in regard to your own
personal situation and needs. You are responsible for consulting
a suitable medical professional before using any information
contained in this eBook.
The author advises readers to take full responsibility for their

safety and know their limits. Before practising the skills described
in the eBook, be sure that your equipment is well maintained, and
do not take risks beyond your level of experience, aptitude,
training and comfort level.
All trademarks appearing in this eBook are the property of their

respective owners.

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GLOSSARY OF TERMS &

THE WOD INDEX PAGE 8 – 14

PARTNER GAMES PAGE 15 - 21

100 PARTNER WODS PAGE 22 - 121

WHO ARE WE?

There is so much to be gained through moving

I frequently receive messages or am tagged by

WHY DO PARTNER WORKOUTS?

From a more technical standpoint, completing a

The best CrossFit workouts challenge not only your

Lastly, partner workouts are a superb way to bond.

For example, the first workout is a twist on ‘ROWLING”

These games can be shorted to act as a warm-up or

100 PARTNER WODS

Workouts which say ‘YGIG’ mean that one partner

Lastly, I am so passionate about fitness and had so

If you have any questions about any of the WODs, e.g.

HIGH SKILL GYMNASTICS

HOW DOES IT WORK?

Every 1m over or under 100 is the number of

Partner 2 begins their attempt once partner 1 has

As a workout: continue with the game until a total

Can also use as a warm up, completing a shorter

HOW DOES IT WORK?

The number on the card determines the number of

Partner 2 now picks out 1 card randomly.

The number on the card determines the reps of the

E.G partner 1 gets the 5 of hearts and partner 2 gets the

They will complete AMRAP 20 –YGIG: 10 cal assault bike,

HOW DOES IT WORK?

Partner 1 will then also complete 1 wall ball for

HOW DOES IT WORK?

You will now have determined reps for

E.G. A 3 is rolled. Partner 1 chooses pull ups and rolls

HOW DOES IT WORK?

The catch now is that you have a kettlebell

12 Rounds For Time– YGIG:

Partner 2 - AMRAP of:

Switch every time partner 1

8 Rounds For Time - YGIG:

8 Rounds For Time – YGIG:

For Time – Split as you wish:

4 Rounds For Time:

Switch every 10 reps

For Time – Split as you wish:

- 400m KB farmers carry buy out

Start each AMRAP with a

1:00 rest between rounds

Each 4-minute AMRAP starts with both partners

For Time – Split as you wish:

3 Rounds For Time – Split as

AMRAP 40 – Split as you

Complete in 500m intervals

Partner 1 runs 500m whilst partner 2 completes an

3 Rounds For Time – Split as

10 Rounds For Time - YGIG:

*one DB in front rack, one