Workout Description

Why This Workout Is Medium

Partner triplet featuring extremely heavy deadlifts, moderate-skill pull-ups, and unilateral kettlebell snatches. Total volume is modest and shared, so intensity stays steady rather than maximal. Expect a mid-range finish for capable pairs. Movement complexity averages moderate-to-advanced, but the partner format lowers density and allows rest between efforts. Grip fatigue and posterior-chain loading drive the challenge more than pure conditioning.

Benchmark Times for Faas Fit

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): The 315/205 lb deadlift is a high absolute load. Even shared, athletes need solid maximal strength to move quick singles or small sets safely.
• Stamina (6/10): Moderate total volume with repeat sets under fatigue. Grip and midline endurance are tested by alternating heavy pulls and overhead reps across three rounds.
• Power (6/10): Explosive hip extension drives both the deadlift and kettlebell snatch. Quick, crisp reps reward power output; grinding mechanics lead to slower transitions and higher fatigue.
• Speed (6/10): Fast partner switches and short sets keep cadence high. Athletes who manage transitions and minimize chalk and walk breaks maintain a brisk pace throughout.
• Endurance (4/10): No monostructural work, but continuous partner intervals keep heart rate elevated. The cardio demand comes from sustained cycling and minimal downtime rather than long steady-state efforts.
• Flexibility (3/10): Solid shoulder mobility for kettlebell lockout and adequate hip hinge range for a consistent deadlift setup. Demands aren’t extreme, but tight shoulders or hamstrings will slow cycling.

Movements

• Deadlift
• Kettlebell Snatch
• Pull-Up

Scaling Options

Scale to: DL 225/155 + Ring Row + KB 35/26 • DL 275/185 + Jumping Pull-Up + KB 44/26 • DL 185/135 + Banded Pull-Up + KB Swing 53/35

Scaling Explanation

These options keep the heavy hinge, manageable pulling volume, and smooth unilateral overhead pattern so you can maintain fast partner switches and finish each round in under 4–5 minutes.

Intended Stimulus

Fast partner intervals with crisp singles or doubles on the heavy deadlift, brief sets on pull-ups, and smooth kettlebell snatches. You should be breathing hard yet able to sustain pace across all three rounds. Grip should be the limiter, not your lower back. Aim to finish between 10–16 minutes with tight transitions.

Coach Insight

Pace by switching early and often: singles or quick doubles on deadlifts, 5s on pull-ups, and 10–15 reps on snatches per turn. The one tip: Own transitions. Be ready at the bar or bell before your partner finishes. Avoid opening unbroken, letting grip die, or rounding your back on heavy pulls. Keep chalk breaks short.

Benchmark Notes

Times reflect total finish for the pair. L3–L5 should keep short, consistent sets with quick switches; L7+ push near-unbroken on gymnastics and smooth snatch cycling. If you’re outside the target range, reduce deadlift load, modify pull-ups, or drop kettlebell weight to keep rounds under 4–5 minutes.

Modality Profile

This piece is primarily weightlifting: heavy deadlifts and a large dose of kettlebell snatches dominate the time. Gymnastics via pull-ups adds a significant portion and drives grip fatigue. There’s no monostructural work, so the engine stimulus comes from fast cycling and quick partner exchanges rather than machines or running.

Similar Workouts to Faas Fit

If you enjoy Faas Fit, you might also like these similar CrossFit WODs:

• Pearl Harbor 12.7.41 (87% similar) - For Time 12 Ring Dips 7 Power Cleans (165/105 lb) 41 Double-Unders 12 Ring Dips 7 Back Squats (165/1...
• Russ (86% similar) - For time, 3 rounds: 50 m Sandbag Walk (70/53 lb) 50 m Sandbag Sprint (70/53 lb) 10 m Bear Crawl 5 Si...
• Dock Ock (86% similar) - 5 Rounds for Total Reps in 18 minutes Every 2 minutes complete: 20 Toes-to-Bars Max Clean-and-Jerks ...
• Ignite (86% similar) - 21-15-9 reps For Time: Thrusters (95/65 lb) Lateral Burpees Over the Bar Sit-Ups In the remaining t...
• AGOQ 17.4 (86% similar) - 2 Rounds for Time 10 Deadlifts (315/225 lb) 20 Deficit Handstand Push-Ups (4.5/3 in) 30 Front Squats...
• AGOQ 23.4 (86% similar) - For Time: 3 rounds of: 7 Squat Cleans (155/105 lb) 7 Bar Facing Burpees Rest 1 minute Then, 3 roun...
• Bell (86% similar) - 3 Rounds for Time 21 Deadlifts (185/135 lb) 15 Pull-Ups 9 Front Squats (185/135 lb)...
• AGOQ 19.3 (86% similar) - For Time 5 Rounds of: 4 Muscle-Ups 13 Shoulder-to-Overheads (135/95 lb) Then, 5 Rounds of: 4 Muscle...

These WODs similar to Faas Fit share comparable training demands, time domains, and movement patterns.