Why Partner Workouts Make You a Better Athlete

by Ashley Baxter - CF L2 Coach

12 November 2025

---

Let’s be honest—some people see “Partner Workout” in Wodify and immediately think, “Oh no, I’m going to hold someone back ” OR “Great, I am going to partner with someone slower than me”.  

But here’s the truth: partner workouts are one of the most valuable tools we have in CrossFit. They help you grow as an athlete, both physically and mentally, while also strengthening our community.  

Remember: “What RX really means?”

In May we shared an article with you on reestablishing RX- respecting the standard and the stimulus. Since then we have seen major growth in people working on their training and improving their skills- instead of just completing a hard workout.  One of my favorite sayings in CrossFit is “Program for the best and scale for the rest.”  When I see a workout, I like to think about who will complete this workout “the fastest (best)” and what will it feel like (stimulus) for them.  Then I think about how I can scale a workout for anyone (the rest) to make that athlete feel the same way.  

Scaling, modifying, or adapting movements isn’t a sign of weakness — it’s what allows you to hit the intended stimulus of the workout. And in partner workouts, that’s the key to making sure both people benefit equally.

Take, for example, a workout with 120 wall balls.

If one partner is an RX athlete and the other scales the workout, a smart approach might be:

• RX athlete: 60 wall balls (at RX weight)

• Scaled athlete: 50 wall balls or possibly less (at scaled weight)

Choosing the correct volume keeps the right level of intensity for each partner. That’s what makes the workout successful — not matching rep-for-rep, but matching effort-for-effort.

Teamwork Makes You Better

The goal of most partner workouts is to finish the work as fast as possible, together.

If one person is stronger at a particular movement (like wall balls, skiing, or running), they might take a few extra reps — and that’s OK! That’s teamwork. You’re working off each other’s strengths and weaknesses to complete the task efficiently. If someone takes a few extra reps, it allows extra recovery for the other athlete, which then may allow them to complete the next movement more efficiently.  

Partner workouts also help you be more vulnerable and self-aware. Maybe you try a movement you usually scale, or maybe you admit a weakness and let your partner carry a bit more load. Either way, you grow — and you often leave feeling more motivated to work on that skill outside of class.

Learning to Work at Different Paces

Another huge benefit: partner workouts force you to train at a different pace than you’re used to.

• If you’re the more conditioned athlete, you might move slower than a normal training day, allowing you to work on larger sets and build stamina. Your workout might feel different than usual- maybe you never redline (for once) but somehow complete the work load faster than usual. If you had never tried a different pace- you wouldn’t know that, but having a partner forces you to try something different.

  
  

• If you’re a newer or less conditioned athlete than your partner, you’ll often push harder than normal to keep pace — which helps you improve capacity and resilience and really push the intensity that you might not do on your own.

• It’s important to find a pace that benefits both partners — one that keeps the workout challenging without burying one athlete or leaving the other without enough intensity to truly benefit.

  
  

In partner workouts, both athletes win. You learn how to manage fatigue, pace better, and adapt your intensity — all skills that translate directly into improved fitness.

Variety, Accountability, and Focus

Partner workouts break up the routine and bring a dose of fun, camaraderie and typically a lot of competition and crap talking.  They also: 

• Boost accountability — when someone’s counting your reps or cheering you on, you’re more likely to push, you don’t have to count your reps because someone else is, and someone can tell you you aren’t squatting low enough. It is instant feedback.  You also have someone to reflect on the workout with when you are finished.

• They keep you focused — fewer distractions, more engagement.  This means less visits to the chalk bucket and water bottle when someone is waiting for you!

• They build community — you may get to know someone new and experience the workout together.If you always partner with the same person, try switching it up. Working with new people challenges you in different ways and helps you grow as an athlete. 

The Takeaway

If you’re the person who avoids partner workouts because you’re afraid of “slowing someone down,” remember this:

You’re actually helping your partner learn more about themselves —by forcing them to work at a different pace.  

And if you’re the “RX athlete” who worries you’ll get a bad workout-with the right scaling and teamwork, both partners can win.

So the next time you see “Partner WOD” — don’t skip it. Embrace it. You’ll become a better athlete, might make a new friend in the process and it is always the best day to talk smack on the leaderboard!