JAMES KING · life ·
2026
CROSSFIT via Hevy MON 15 DEC 2025

Hybrid Class.

by JAMES KING · CODE FITNESS, NEWARK · on Hevy →
49min
minutes
24min
in zones 4–5
174bpm
peak hr
628kcal
calories
in his words
Outer circuit x 3, alternating with different inner circuit. 45s on, 20s off.
— JAMES KING

the engine.

146bpm
avg
174bpm
peak
67/100
effort · hard
Heart rate bpm, over the zone it was in
Z1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ4 thresholdZ3 tempo
Minutes in each heart-rate zone
  1. Z1 recovery: 4%
  2. Z2 endurance: 6%
  3. 40% Z3 Z3 tempo
  4. 46% Z4 Z4 threshold
  5. Z5 max: 4%

the work.

  1. Skiing 2:15 3 sets 3×0:45
  2. Kettlebell Swing 48 reps @ 16 kg · 3 sets 3×16 × 16 kg
  3. Box Jump 44 reps 3 sets 162×14
  4. Battle Ropes 2:15 3 sets 3×0:45
  5. Wall Sit 2:15 3 sets 3×0:45
  6. Walking Lunge (Dumbbell) 60 m @ 10 kg · 3 sets 3×20 m × 10 kg
  7. Shoulder Press (Dumbbell) 12 reps @ 20 kg · 1 set
  8. Lateral Raise (Dumbbell) 12 reps @ 10 kg · 1 set
  9. Bent Over Row (Dumbbell) 12 reps @ 20 kg · 1 set
  10. Dumbbell Snatch 12 reps @ 20 kg · 1 set
  11. Bicep Curl (Dumbbell) 12 reps @ 10 kg · 1 set
  12. Triceps Extension (Dumbbell) 12 reps @ 10 kg · 1 set
  13. Front Squat 12 reps @ 20 kg · 1 set
  14. Lunge (Dumbbell) 14 reps @ 20 kg · 1 set
  15. Romanian Deadlift (Dumbbell) 14 reps @ 20 kg · 1 set
  16. Curtsy Lunge (Dumbbell) 12 reps @ 10 kg · 1 set
  17. Sumo Squat (Kettlebell) 16 reps @ 10 kg · 1 set
  18. Pulses 0:45 1 set
  19. Dead Bug 24 reps 1 set
  20. Lying Leg Raise 16 reps 1 set
  21. Russian Twist (Weighted) 20 reps @ 5 kg · 1 set
  22. Shoulder Taps 18 reps 1 set
  23. Renegade Row (Dumbbell) 16 reps @ 5 kg · 1 set
  24. Plank 0:55 1 set

the fine print

calories
628kcal≈ 2.2 slice of pizza
effort
67/100hard
training load
86trimpmoderate
recover in
48h
active streak
23daysbest 23
weather
10°Crain
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