Today we are bringing you the first in a series of ICON Partner WOD's which will focus on giving you ideas for working out with 1 partner (separate series coming for teams of 3).
The idea here is to push yourself further by being accountable to a partner and also enjoying the environment of a partner wod.
Tried any of our suggested workouts?
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Have any of your own awesome partner wods to share please let us know and will look to test and feature them on a future blog.
ICON PARTNER WOD 1
IN PAIRS:
7 min AMRAP
400m run
Into You Go I Go (YGIG)
10 Deadlifts 42.5/30kg
5 Down ups
2 min rest
7 min AMRAP
400m run
Into YGIG
8 Front squats 42.5/30kg
5 Hand release press ups
2 min rest
7 min AMRAP
400m run
YGIG
6 STOH 42.5/30kg
5 Air squats
Each 7 min starts with a 400m run followed by a AMRAP of barbell and gymnastic movements.
You DO NOT have to stay together on the run. If one of you wants to run faster then start your round that's fine.
Athlete 1 must complete a full round, so all the barbell reps and all the gymnastic reps before athlete 2 can start.
This should be a workout where you move fast with short breaks.
ICON PARTNER WOD 2
In Pairs You Go I Go
7 min AMRAP
12 Wall balls 20/14lb
6 Down ups
2 min rest
7 min AMRAP
9/7 cals (Bike, Row or SKI)
12 Hand Release Push Ups
2 min rest
7 min AMRAP
8 Box Jumps 24/20in
8 Toes to Bar
Scale to keep the intensity! Aim to go unbroken when its your turn
ICON PARTNER WOD 3
IN PAIRS - 30 min cap
800m run together
100 Goblet squats 24/16kg
200 Russian Kettle Bell Swings
100 Press ups
25 Syncro down ups
200 Air Squats
100 Hollow Rocks
200 Plate hops (onto a 10kg plate)
800m run together
All work to be split equally.
Only 1 person working at a time apart from the syncro down ups and runs.
The KB swings cannot be done in sets bigger than 25.
Keep the intensity up.
ICON PARTNER WOD 4
FOR TIME - N PAIRS/
Reps to be split equally
Check in 20 syncro bar over burpee (opposites)
Into 42-30-18
Front squat 42.5/30kg
Pull up
Into 42-30-18
Shoulder To Overhead 42.5/30kg
Deadlift 42.5/30kg
Into 42-30-18
Hang power clean 42.5/30kg
Syncro sit ups
Check out 20 syncro bar over burpee (opposites)
ICON PARTNER WOD 5
3 x 7 min AMRAPS in pairs.
All reps to be split equally, keep to short numbers to keep the intensity up.
120 wall balls 20/14lb
(no one to one reps)
Remaining time AMRAP Calories on Assault bike
3 min rest
150 Russian KB swings 24/16kg
Remaining time AMRAP Bar touching burpees
3 min rest
120 Single arm DB STOH 22.5/15kg
(each athlete to do 30 each arm)
Remaining time AMRAP Cal Row
Score is total reps of all 3 AMRAPS