JAMES KING · life ·
2026
CROSSFIT via Hevy MON 22 DEC 2025

Hybrid Class.

by JAMES KING · CODE FITNESS, NEWARK · on Hevy →
45min
minutes
14min
in zones 4–5
167bpm
peak hr
577kcal
calories
in his words
Outer circuit then inner circuit x 3, 40s on, 15s off, 1min between circuits Battle ropes are killerrrrr 🥵
— JAMES KING

the engine.

137bpm
avg
167bpm
peak
59/100
effort · hard
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempo
Minutes in each heart-rate zone
  1. Z0 rest: 2%
  2. Z1 recovery: 7%
  3. 19% Z2 Z2 endurance
  4. 40% Z3 Z3 tempo
  5. 33% Z4 Z4 threshold

the work.

circuit A 3 rounds: Farmers Walk + Battle Ropes + Wall Sit + Walking Lunge (Dumbbell) + SkiErg + Kettlebell Swing · circuit B 3 rounds: Front Squat + Shoulder Press (Dumbbell) + Dumbbell Snatch + Crawl Out into Press-up + Shoulder Taps + Plank

  1. A Farmers Walk 90 m @ 32 kg · 3 sets 3×30 m × 32 kg
  2. A Battle Ropes 2:00 3 sets 3×0:40
  3. A Wall Sit 2:00 3 sets 3×0:40
  4. A Walking Lunge (Dumbbell) 90 m @ 20 kg · 3 sets 30 m × 20 kg2×30 m × 10 kg
  5. A SkiErg 750 m 2:00 · 3 sets 3×250 m in 0:40
  6. A Kettlebell Swing 66 reps @ 12 kg · 3 sets 3×22 × 12 kg
  7. B Front Squat 42 reps @ 20 kg · 3 sets 3×14 × 20 kg
  8. B Shoulder Press (Dumbbell) 42 reps @ 16 kg · 3 sets 3×14 × 16 kg
  9. B Dumbbell Snatch 48 reps @ 16 kg · 3 sets 3×16 × 16 kg
  10. B Crawl Out into Press-up 30 reps 3 sets 3×10
  11. B Shoulder Taps 66 reps 3 sets 3×22
  12. B Plank 2:00 3 sets 3×0:40

the fine print

calories
577kcal≈ 2.0 slice of pizza
effort
59/100hard
training load
62trimpmoderate
recover in
48h
active streak
30daysbest 30
weather
8°Cpartly cloudy
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