Grab your beast bestie and put some extra POW into y’alls next workout. A sure-fire way to kick up heart rate and up the onus on already challenging exercises – at least the suffering in this full-body Partner POW Workout is more fun with a friend! It’s ideal for Spartan training, as a alternative to lifting traditional weights, or just to up your overall functional fitness. 

Read on to see the workout video and get all the details on this WOD which is scalable to any level.

All you need to get this partner workout done is a willing friend, access to a long pull up bar, and a medicine ball (I like the Ballistic Med Balls from Onnit or the Soft Wall Ball) Here are a description of the exercises and ideas to scale up or down, as needed.

Med Ball Pass with Pull Ups:  Grab a medicine ball (we used 10#, go up, down or without as appropriate). Both partners hang from bar, one with med ball between feet. Partner with ball performs pull-up with med ball while other partner holds a dead hang (or does Toes-to-Bra for extra challenge). After pull-up is done, partner with ball passes it off to other partner using only feet. Sequence is repeated.

Pop Up to Med Ball Toss: Grab a medicine ball (we used 10#, go up, down or without as appropriate). Partners stand facing each other, with about 2 feet of space between and slightly offset. First partner holds ball at chest and drops to roll backward, touching ball overhead on the ground and then popping back up. Second partner rolls back and pops up and the same time. Once both partners standing, the ball is toss upward and over for the other partner to catch. Sequence is repeated. For less challenge, omit the roll back-pop up and just air squat instead. For extra challenge, drop back and pop up in a pistol squat position.

Leap Frog Burpees: Partners stand shoulder to shoulder. Partners drops down to burpee, with first partner holding position at the ground while second pops up and jumps laterally over partner. After lateral jump, another burpee is performed, this time staying on the ground while second partner jumps up and completes her/his portion of the leap frog. Repeat sequence. No modification, just do them!

Cash Out Plank: After repeating 3 to 5 sets of above exercises, hold a two minute Plank in any variation or combo desired – forearm, straight arm, side, body saw, etc.

Cash Out Wall Sit: After repeating 3 to 5 sets of above exercises, hold a two minute Wall Sit by mimicking a chair position with knees bent in 90 degree angle. For extra challenge, hold a small med ball and rotate from side to side.

How often do you get to workout with a friend? Do you think partner workouts are easier, harder, or both — as in, it’s fun to push each other! What’s your favorite partner exercise? Please share in the comments – XOXO, Jennifer