What is a good time for Heath?

Good times for Heath depend on your fitness level: Elite athletes finish under 82:30, advanced athletes target 82:30-67:30, intermediate athletes aim for 67:30-55:00, and beginners should focus on proper form over 55:00.

What is considered a good Heath time?

A good Heath time for most CrossFit athletes is between 67:30-55:00 (intermediate level). Elite times are under 82:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do Heath?

Your Heath pace should match your fitness level. Beginners should aim to finish around 55:00 with good form, while advanced athletes can target 82:30-67:30. Always prioritize proper movement over speed.

How do I scale Heath?

Heath can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Heath work?

Heath is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time 1 mile Medicine Ball Run (20/14 lb) Then, 2 Rounds of: 39 Front Squats (95/65 lb) 39 Pull-Ups 39 Back Squats (95/65 lb) 1 mile Medicine Ball Run (20/14 lb)

Why This Workout Is Hard

Hero WOD. Loaded runs (2 miles total w/ 20lb ball), 2 rounds of moderate FS/BS (95lb) and pull-ups. Tests endurance under load.

Benchmark Times for Heath

Elite: <82:30
Advanced: 82:30-67:30
Intermediate: 67:30-55:00
Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Two 1-mile medicine ball runs (20/14 lb) sandwiching two rounds of high-rep squats and pull-ups create a substantial test of loaded cardiovascular endurance.
Stamina (7/10): Performing 78 front squats, 78 back squats (both at 95/65 lb), and 78 pull-ups, under fatigue from loaded runs, tests muscular stamina in the legs, core, and pulling muscles.
Strength (5/10): The barbell load (95/65 lb) is moderate. Running with a 20/14 lb medicine ball adds a strength endurance component to the cardio.
Speed (5/10): Maintaining a good pace on the loaded runs and efficiently cycling through the barbell and pull-up work is key for overall time.
Power (4/10): While not primarily power-focused, kipping pull-ups and driving out of squats contribute. The emphasis is on sustained effort under load.
Flexibility (3/10): Requires mobility for front and back squats, and pull-ups. Holding the medicine ball during runs might challenge thoracic mobility.

Modality Profile

A 4-movement WOD. 2 are Weightlifting (Front Squat, Back Squat), 1 is Monostructural (Medicine Ball Run), and 1 is Gymnastics (Pull-Up). Profile: 50% W, 25% M, 25% G.

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

Training Profile

Attribute	Score	Explanation
Endurance	8/10	Two 1-mile medicine ball runs (20/14 lb) sandwiching two rounds of high-rep squats and pull-ups create a substantial test of loaded cardiovascular endurance.
Stamina	7/10	Performing 78 front squats, 78 back squats (both at 95/65 lb), and 78 pull-ups, under fatigue from loaded runs, tests muscular stamina in the legs, core, and pulling muscles.
Strength	5/10	The barbell load (95/65 lb) is moderate. Running with a 20/14 lb medicine ball adds a strength endurance component to the cardio.
Flexibility	3/10	Requires mobility for front and back squats, and pull-ups. Holding the medicine ball during runs might challenge thoracic mobility.
Power	4/10	While not primarily power-focused, kipping pull-ups and driving out of squats contribute. The emphasis is on sustained effort under load.
Speed	5/10	Maintaining a good pace on the loaded runs and efficiently cycling through the barbell and pull-up work is key for overall time.

Heath

For Time

For Time 1 mile Medicine Ball Run (20/14 lb) Then, 2 Rounds of: 39 Front Squats (95/65 lb) 39 Pull-Ups 39 Back Squats (95/65 lb) 1 mile Medicine Ball Run (20/14 lb)

17 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

42:30Elite

57:30Target

82:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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