Do you hate doing conditioning or accessory work but know you should be doing them? Are you looking for fun new workouts to do in your group fitness classes? Good news, you’re in luck. Buddy workouts--workouts with a partner--are a fun, motivating way to get in some important work you may not do otherwise.

We’re going to look at six different formats today: BEAT - SAVE - HELP - FOLLOW - OUTLAST - CHALLENGE. I’ll describe each one, highlighting its dynamics, so that you can write buddy workouts of your own. Then I’ll outline a workout that you and a friend can do right away. Grab a friend, and let’s get started.

BEAT YOUR BUDDY

You’re up first. The clock runs for X minutes, how many X can you do? As your time runs out, holler out your score because your buddy is gonna try to beat your score. Do they have what it takes?

Note: A is you, B is your partner. If you’re not training for a segment, you’re resting.

2 minutes of rowing: A
2 minutes of rowing: B
2 minutes of thrusters 45/33: A
2 minutes of thrusters 45/33: B
2 minutes of pull ups: A
2 minutes of pull ups: B
2 minutes of rest: A&B
2 minutes of rowing: B
2 minutes of rowing: A
2 minutes of thrusters 45/33: B
2 minutes of thrusters 45/33: A
2 minutes of pull ups: B
2 minutes of pull ups: A

Notice there are two rounds here. In the first round, you take the lead. In the second, your partner does. This gives you both the opportunity to set the standard for the workout. As always, make sure you’re pacing your efforts appropriately.

How do I pick the exercises? If you’re approaching these workouts as conditioning efforts, choose movements that allow you to move more and rest less. (Empty bar thrusters, good. Thrusters at 185/135, bad.) Make sure the exercises fit within the framework of your week. Make the most of every workout by being fresh enough to give it your all. If it’s accessory work, for instance you’re doing a powerlifting program and need to get in a handful of pull-ups, decide first how many pull-ups you need to do, and then set the time frame accordingly.

SAVE YOUR BUDDY

Your incentive to finish your work fast is to save your partner from their misery. Don’t mind watching your partner suffer? Play nice, they can be mean to you, too.

A runs 400 meters while B performs a plank
B runs 400 meters while A performs a plank
Partners A&B perform 30 good mornings 45/33 simultaneously
Rest two minutes
A runs 400 meters while B performs walking lunges
B runs 400 meters while A performs walking lunges
Partners A&B perform 30 good mornings 45/33 simultaneously
Rest two minutes
A runs 400 meters while B holds a hollow position
B runs 400 meters while A holds a hollow position
Partners A&B perform 30 good mornings 45/33 simultaneously

The good mornings don’t fit within the SAVE framework; what’s up with that? If you need to get the work in, it’s okay to deviate from the game a bit. With all of our games today, choose quality over quantity and a “better” score. To get the most out of your efforts, you want to move virtuously. Don’t do anything you’d be embarrassed to watch on YouTube.

HELP YOUR BUDDY

HELP your buddy works best when the partners are of similar size and ability level. Unless you want to carry someone twice your size, that is.

3 rounds:
Partner carry 400 meters
Wheelbarrow 200 meters
Partner broad jump 200 meters (A jumps, B walks that distance. B jumps, A walks that distance.)

You’ll split each of these distances more or less in half, so you don’t have to do 400 meters each every round. (Whew, had you worried there!) Wheelbarrow? Isn’t that for kids? Sure, but it’s also a great core and shoulder strengthening exercise for adults. Make sure you’re staying in a hollow position to get the most from the core work, as an overly arched back may cause undue pain.

FOLLOW YOUR BUDDY

Are you not in the mood to exercise? FOLLOW your buddy is a great extrinsic motivator. Your buddy takes off for a certain period of time. When that time is up you match their “score” (distance, reps, calories, etc.). FOLLOW works beautifully with evenly matched athletes. If there is a “less than” athlete, they should go first, this allows the “more than” athlete to push their own pace.

5-10 minute swim: B
Swim same distance: A
5-10 minute bike: B
Bike same distance: A
5-10 minute run: B
Run same distance: B

In this example workout, the buddies could be training for a sprint triathlon, or just looking for a fun way to breath hard for a bit. Why five to 10 minutes? This allows y’all to build in volume over time. Start around five minutes and add time over the coming weeks. Try to keep the same intensity as the time domain lengthens.

OUTLAST YOUR BUDDY

Are you the master of your domain? Look your buddy right in the eye, and find out who’s stronger physically and mentally.

2 rounds:
Plank hold
Sorenson hold
Wall sit
L-sit

Static holds are a useful strengthening exercise for the body and mind. They carry over into more dynamic movements and are a great opportunity to focus on breathing and calm. Can you rise above the pain?

CHALLENGE YOUR BUDDY

“Anything you can do, I can do better!” Let’s see. Pick an exercise, pick a rep range and 3...2...1...Go!

A&B: 50 alternating dumbbell snatches 50/35 for time
Rest 2 minutes
A&B: 50 box jumps for time
Rest 2 minutes
A&B: 50 toes to bar for time

Each of the efforts you choose should essentially be sprints. In the above example, 50 toes to bar will definitely slow down and become quite grueling. It’s a great way to find out who has more grit.

Working out with a buddy is a great way to get yourself to work out. Be sure to hold each other accountable outside of the gym as well. Send texts to make sure you’re both on time, ask about lifestyle decisions like food and sleep, and come up with a plan to get into the gym a few times a week. And most importantly, have some fun while you’re at it.