Six Partner Workouts to Get You Moving

Whether you are constrained by equipment, space, time or just want to do a workout with a partner, we have six simple, and effective partner workouts for you. Partner workouts can be a fun and effective way to exercise together, build camaraderie and to hold each other accountable (and get a little competitive).  All you need is one erg, a friend, and around 20 minutes.  

We have put together a few partner workouts with some recommendations on which erg to pair them with. The beauty is that any erg can be substituted in for a great workout. While each partner workout is designed to be simple, they all deliver an energizing challenge. As with any erg workout, you can adjust the difficulty by modifying the intensity, adding extra rounds, distance, or time.  

RowErg

Partner 5k 

10 Rounds per person. 

P1: Rows 250 meters. 

P2: Air squats during that time. Swap partners every 250m. 

Stop once you have accumulated 5,000 meters, or 20 intervals of 250 meters. 

Use ErgData to Program Partner 5K  

20 Minute EMOM 

P1: 40 sec rowing hard while P2 does 40 sec of mountain climbers then switch.  

P2: 40 sec mountain climbers. 

Each partner gets :20 of rest, then swaps movements. 

10 intervals per person, 20 intervals total. 

Use ErgData to Program :40 on :20 off  

BikeErg 

20 Mins AMRAP 
P1: 10 calories on BikeErg. 

P2: Wall sits until P1 is done with 10 calories. 

Set a timer for 20 minutes and switch riders every 10 cal interval. 

Use ErgData to Program 10 Cal Intervals 

18 min Ladder 

Minutes 0-6 

P1: 30 sec max effort while P2 does jumping alternating lunges then switch partners.  

P2: Does their turn of 30 sec max effort while P1 does jumping alternating lunges.  

Minutes 6-12 

P1: Does 45 sec max effort while P2 does air squats then switch.  

P2: Does 45 sec max bike and P1 does air squats.  

Minutes 12-18 

P1: 1 min max effort while P2 does alternating lunges then switch.  

P2: Does alternating lunges while P1 bikes. 

Use ErgData to Program 18 Min Ladder 

SkiErg 

Partner 5K Ski 

P1: Skis.  

P2: Holds a plank. 

When P2 can no longer hold the plank, P1 and P2 switch positions and continue to repeat until the 5k is complete. 

Modifications: Switch to a shorter distance such as a 2k or do the plank from the knees. 

Use ErgData to Program Partner 5K Ski 

Partner Ski Ladder 

P1: Skis 150 meters while P2 does air squats then switch. 

P2: Does air squats while P1 skis 150m.  

Increase each round by 50 meters in distance (200, 250, 300, 350), until each partner skis 350 meters. Go back to 150 meters and repeat 4 times total. 

Use ErgData to Program Partner Ski Ladder