Designing the Right Partner WOD

As I started working out more with a colleague on a business trip or my daughter on vacation a new aspect of programming is emerging. The partner workout is more fun if both of us are on a similar cadence, near the same stations and not running around half a mile away from each other. There are a couple of great such programs to do together:
– station rotation with fixed time at each station (we switch stations at the same time)
– AMRAP (at least we finish together)
– One works while the other one runs or rows for a minute then switch (handoff is fun)
– Run or row sprints (can’t get too far from each other)
– Same lifts with different weights (can keep same cadence)
– Joint skill/mobility or not-for-time cash-in or cash-out routines
Partner WOD “Me/Nikki”
Cash-in
– CFE Sprints for 1000m
– Double Unders intervals
Skill / Strength
– Deadlift – 40/50/60% [265lbs]
– or Deadlift progressions
MetCon
AMRAP in 7 minutes:
– 10 front squats [95/25 lbs]
– 10 bar dips / bench dips
– 10 burpees
[3 rounds for both of us]
Double Unders: 200 [6,100 of 10,000]