If you are like me, you have just seen the WOD and are intrigued by the term YGIG or even IGYG and asked yourself,

What is YGIG?

YGIG stands for You Go I Go and is a type of exercise that needs to be performed with a partner and is based on the principle that when one person works, the other rests. This is a great way to get in a workout with your partner and can be performed with many different exercises.


What are the Benefits of YGIG?

The benefits of YGIG are that it is a great way to get in a workout with your partner and below we list the 6 top benefits.

  1. A great way to build teamwork and communication.
  2.  Is a great way to get in a workout with your partner.
  3.  Can help you learn how to communicate better with others in your team, leading to a stronger relationship and more motivation.
  4.  Will help you get in shape and improve your fitness.
  5.  Is an excellent workout for couples who want to improve their teamwork while getting in shape.
  6.  Is the perfect activity for you and your partner! Try YGIG today and see the benefits for yourself.

What are the Negatives of YGIG?

There are some negatives to YGIG as well.

One negative is that it can be challenging to track who is working and who is resting.

Another negative is that you may not be able to work as hard as you would if you were working out alone.

However, these negatives can be offset by the positives of YGIG.

Now that we have discussed the benefits and negatives of YGIG let’s take a look at some exercises you can perform using this technique.

Exercises that benefit from YGIG?

YGIG is a great way to perform many different exercises.

Here are some examples of exercises that you can do with YGIG:

Top 6 bodyweight YGIG workouts

    • Bodyweight Squats – Perform 10 reps, then swap – work for 10 rounds
    • 50m Lunges – Complete an out and back routine ( total 100m per set ) complete 5 sets
    • 10 Push-ups – complete for 10 sets
    • Alternate Sit-ups – Best performed sitting facing each other – One rests while the other performs the sit-up ( pass a weighted ball between you to increase the intensity )
    • Pull-ups – Perform one, then swap or increase the intensity by upping the qty performed each set
    • Burpees – Complete for 10 sets – 5 -10 burpees per set

You can also benefit from YGIG with dumbells, for instance

    • Dumbbell Curls
    • Dumbbell Overhead Press
    • Dumbbell Squats
    • Dumbbell lunges

Complete 3-5 Sets for 10 – 15 reps per set – increase the weight to increase the intensity

or Kettlebells

    • Kettlebell Swings
    • Goblet Squats
    • Kettlebell Snatches
    • Clean and Press

Complete For 10-15 sets of 10-20 reps depending on your experience

or even barbells

    • Barbell Squats
    • Barbell Deadlifts
    • Barbell Bench Press

Complete For 5-10 sets of 5-10 reps depending on your experience

YGIG is a great way to get in a workout with your partner. This exercise is based on the principle that when one person works, the other rests.

Any above workout ideas can be put into a YGIG WOD (workout of the day).

YGIG workouts are perfect for when you have a training partner as they rely on both people working together.

This type of workout is excellent for building trust and teamwork within a relationship and helping others push themselves harder than you would if working out alone.

If you are looking to add a little intensity, you can mix and match a few of the above exercises and complete a WOD similar to that seen on Wodconnect


Q – What if my YGIG partner is too weak or strong for me?

A – YGIG is scalable to any level. Simply adjust the reps, sets, weight or distance to ensure both partners work at a comfortable level.

Q – Do I need any equipment for YGIG?

A – YGIG can be done with just your body weight however, if you want to increase the intensity, then dumbells, kettlebells or barbells can be used.

Q – What if I don’t have a partner for YGIG?

A – YGIG can be done alone; you just need to rest for the same time as your working sets. For example, if you are doing bodyweight squats for 50 seconds, you would rest for 50 seconds between each set. Or switch it up and perform a classic EMOM or Tabata workout.

Q – Is YGIG similar to IGYG?

A – yes – YGIG is the same as IGYG the only difference is which partner starts the workout – IGYG stands for “You Go I Go” instead of  YGIG, “You Go I Go”


We hope you have enjoyed this blog post and found it informative. YGIG is a great way to get in a workout with your partner while building trust and teamwork. Give it a try today!

If you have any questions, please feel free to contact us. We would be more than happy to help!

Author Profile

Owner and author at shortandintense.com , 25 years as a quality and health and safety professional with an in-depth knowledge of functional and corrective exercises. IHoS registered,lead auditor, personal trainer and human movement specialist.

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