These Hands Work Partner WOD: Strength, Agility, and Power!
Ready to turn up the intensity with a partner workout that tests your strength, agility, and boxing skills? The These Hands Work WOD is a partner-focused session designed to get your heart racing and your muscles firing. It combines resistance band work, boxing movements, and functional strength exercises that challenge your coordination and stamina. Plus, you’ll throw in some cardio between rounds to keep that heart rate up!
This WOD is perfect for all fitness levels and brings an extra layer of fun by teaming up with a partner. Whether you’re training with a friend or making a new one, this workout will test both of you.
The Breakdown:
You and your partner will alternate exercises and keep each other motivated through every round. After each exercise, complete a set of jumping jacks or jump rope for active recovery before moving on to the next movement. Let’s dive into the moves!
These Hands Work WOD – Partner Style
- Banded Lateral Movement
- Banded Forward Movement
- Weighted Rolls
- Left Hook (Pre-Extension Jab)/Right Hook (Pre-Extension Cross)
- Jab (High and Low) / Cross (High and Low)
- Wall Ball Hooks
- Jumping Jacks or Jump Rope (between each round)
Exercise Breakdown:
- Banded Lateral Movement: Both partners loop resistance bands around their waists or legs, facing each other. Shuffle laterally in opposite directions while maintaining tension on the band.
Targets: Glutes, legs, and core.
Tip: Keep your hips low and knees bent, shuffling with quick, controlled steps. - Banded Forward Movement: Partners face each other again with resistance bands looped around the waist. One partner moves forward, creating resistance, while the other resists by moving backward. Switch roles after a set distance or time.
Targets: Quads, hamstrings, and core.
Tip: Maintain an athletic stance to engage your core for stability. - Weighted Rolls: Grab a kettlebell or a light medicine ball, and roll it between your legs or to the side while in a plank position. The goal is to challenge stability while your partner tries to catch or roll it back.
Targets: Core, shoulders, and coordination.
Tip: Keep your core tight to avoid wobbling as you roll the weight. - Left Hook (Pre-Extension Jab) / Right Hook (Pre-Extension Cross): Stand facing your partner and alternate throwing left hooks, followed by right hooks. The “pre-extension” means you extend the jab before throwing the hook, simulating a real combo.
Targets: Shoulders, core, and arm coordination.
Tip: Keep your fists up and throw each punch with intention, twisting your torso for power. - Jab (High and Low) / Cross (High and Low): Alternate between high and low jabs and crosses. One partner starts by throwing high/low jabs, while the other blocks or shadowboxes back. Then switch!
Targets: Shoulders, chest, arms, and core.
Tip: Engage your core and rotate your body with each punch for maximum power. - Wall Ball Hooks: Using a medicine ball, stand about a foot away from a wall and throw alternating hooks into the ball, aiming for power and control. Your partner can either mimic or hold a stance and react to the impact.
Targets: Shoulders, chest, and arms.
Tip: Focus on generating force from your hips and core while throwing controlled hooks. - Jumping Jacks or Jump Rope: Between each round, both partners complete 30 seconds of jumping jacks or jump rope to keep the heart rate up and recover before the next movement.
Modification: If you want to keep it low impact, step side to side for jumping jacks or do a light jog in place.
Tips for Success:
- Teamwork Makes It Fun: Stay in sync with your partner. Whether you’re trading punches or working against resistance, communicating and keeping each other motivated is key.
- Pace Your Punches: Don’t rush through the boxing movements. Focus on form and power with each hook, jab, and cross. Extend fully and rotate your hips to maximize your punch.
- Switch It Up: Alternate who starts each exercise or round to give both partners an equal challenge. It’s a team effort!
- Focus on Core Engagement: This WOD has lots of opportunities to engage your core. Whether you’re throwing punches, rolling weights, or shuffling with bands, keeping your core tight will make every move more effective.
Why This WOD Works:
The These Hands Work WOD combines functional strength training with cardio and boxing techniques, giving you a well-rounded workout. It’s great for improving coordination, balance, and cardiovascular health while also building strength in your core, legs, and upper body. Plus, it’s a blast with a partner, adding that extra layer of motivation and fun!
Time to Knock It Out with a Partner!
Grab your partner and take on the challenge today. This is a great opportunity to push each other, improve your boxing skills, and get stronger together. Share your progress with us @academyselfdefense on social media, and let’s see those knockout punches in action!
Looking for more partner workouts? Sign up for a free trial class at the Academy of Self Defense in Santa Clara. Our group fitness classes, like the GRIT program, are packed with fun, dynamic exercises that keep you moving and improving.
See you in class—let’s work those hands and throw some power!
