A long Sunday workout to do with a friend. You share the work in you-go-I-go style, run together and finish with a plank challenge.
FormatFor time, teams of 2
Durationapprox. 45 min
LevelAll levels
FocusEndurance + teamwork
The workout
Sunday partner grind
Buy-in
- 2000 m row or SkiErg, switch every 250 or 500 m
Then, split as you like
- 100 DB box step overs
- 80 sit ups
- 60 walking lunges
- 40 burpee broad jumps
- 20 pull ups (jumping or banded) or 40 ring rows
Then
- 600 m run together
- 60 KB swings
- 400 m run together
- 40 KB swings
Buy-out
- 5 minutes of plank in total, split between partners
Programmed by our coaches for the CrossFit W Bootcamp class on Sunday 22 March 2026.
Stimulus
Target effort: RPE 7 out of 10
Long and steady. One partner works, the other recovers, so the pace can stay high.
Communicate: switch before your partner gets too tired, not after.
Scale it to your level
| Level | How to do it |
|---|---|
| Beginner | Solo: halve all reps and distances. Step ups instead of step overs, ring rows instead of pull ups. |
| Intermediate | As written. |
| Pro | Heavier dumbbells and kettlebell, strict pull ups. |
Coach notes
- Short turns of 10 to 20 reps keep the quality high.
- Run together at the pace of the slowest partner. It is a team score.
- KB swings: hips drive the bell, arms only guide it.
- Plank: switch every 30 to 60 seconds, before your form breaks.
What this workout trains
RunningEngineStrengthCoreBodyweightTeamwork
Equipment
Rower or SkiErgDumbbellBoxKettlebellPull up bar or rings
Why this workout works
Partner workouts let you train longer and harder than alone, because you always have a short rest built in.
Training with someone else is also more fun, and that is one of the best reasons to keep showing up.
Train with us in Schoten
Do this workout with a coach
Every week we program Bootcamp workouts like this one at CrossFit W: varied, accessible for every level and always coached.
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