JAMES KING · life ·
2026
CROSSFIT via Hevy FRI 19 DEC 2025

Hybrid Class.

by JAMES KING · CODE FITNESS, NEWARK · on Hevy →
45min
minutes
21min
in zones 4–5
168bpm
peak hr
577kcal
calories
in his words
That marks the last "workout" (not including runs) of 30 days straight exercise. I'm feeling the best I ever have, mentally and physically 🥰 I think I've earned one vain "oh my god I look like this now 😲" post 😂
— JAMES KING

the engine.

144bpm
avg
168bpm
peak
60/100
effort · hard
Heart rate bpm, over the zone it was in
Z2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempo
Minutes in each heart-rate zone
  1. 16% Z2 Z2 endurance
  2. 35% Z3 Z3 tempo
  3. 49% Z4 Z4 threshold

the work.

  1. Farmers Walk 90 m @ 32 kg · 3 sets 3×30 m × 32 kg
  2. Battle Ropes 2:15 3 sets 3×0:45
  3. Walking Lunge (Dumbbell) 90 m @ 10 kg · 3 sets 3×30 m × 10 kg
  4. SkiErg 900 m 2:15 · 3 sets 3×300 m in 0:45
  5. Kettlebell Swing 48 reps @ 16 kg · 3 sets 3×16 × 16 kg
  6. Burpee Box Jump 30 reps 3 sets 3×10
  7. Front Squat 42 reps @ 16 kg · 3 sets 3×14 × 16 kg
  8. Shoulder Press (Dumbbell) 42 reps @ 16 kg · 3 sets 3×14 × 16 kg
  9. Dumbbell Snatch 50 reps @ 8 kg · 3 sets 18 × 8 kg2×16 × 8 kg
  10. Bent Over Row (Dumbbell) 42 reps @ 16 kg · 3 sets 16 × 16 kg14 × 16 kg12 × 16 kg
  11. Shoulder Taps 48 reps 3 sets 3×16
  12. Hollow Rock 2:15 3 sets 3×0:45

the fine print

calories
577kcal≈ 2.0 slice of pizza
effort
60/100hard
training load
73trimpmoderate
recover in
60h
active streak
27daysbest 27
weather
8°Cclear
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