JAMES KING · life ·
2026
CROSSFIT via Hevy MON 29 DEC 2025

Hybrid Class.

by JAMES KING · CODE FITNESS, NEWARK · on Hevy →
45min
minutes
7min
in zones 4–5
161bpm
peak hr
577kcal
calories
in his words
Was this wise prior to spinning? No. Did I do it anyway? Yes. Did I somehow enjoy it? Yes 💪
— JAMES KING

the engine.

132bpm
avg
161bpm
peak
69/100
effort · hard
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 endurance
Minutes in each heart-rate zone
  1. Z0 rest: 2%
  2. Z1 recovery: 7%
  3. 35% Z2 Z2 endurance
  4. 40% Z3 Z3 tempo
  5. 16% Z4 Z4 threshold

the work.

circuit A 3 rounds: Kettlebell Swing + Farmers Walk + Battle Ropes + Wall Sit + Walking Lunge (Dumbbell) + Burpee Box Jump · circuit B 1 rounds: Overhead Press (Dumbbell) + Lateral Raise (Dumbbell) + Bent Over Row (Dumbbell) + Snatch + Bicep Curl (Dumbbell) + Triceps Kickback (Dumbbell) · circuit C 1 rounds: Front Squat + Sumo Squat (Kettlebell) + Lunge (Dumbbell) + Romanian Deadlift (Dumbbell) + Curtsy Lunge (Dumbbell) + Pulses · circuit D 1 rounds: Crunch + Russian Twist (Weighted) + Lying Leg Raise + Shoulder Taps + Heel Taps + Plank

  1. A Kettlebell Swing 48 reps @ 16 kg · 3 sets 3×16 × 16 kg
  2. A Farmers Walk 90 m @ 32 kg · 3 sets 3×30 m × 32 kg
  3. A Battle Ropes 2:00 3 sets 3×0:40
  4. A Wall Sit 2:00 3 sets 3×0:40
  5. A Walking Lunge (Dumbbell) 90 m @ 10 kg · 3 sets 3×30 m × 10 kg
  6. A Burpee Box Jump 24 reps 3 sets 3×8
  7. B Overhead Press (Dumbbell) 14 reps @ 20 kg · 1 set
  8. B Lateral Raise (Dumbbell) 16 reps @ 12 kg · 1 set
  9. B Bent Over Row (Dumbbell) 12 reps @ 20 kg · 1 set
  10. B Snatch 10 reps @ 20 kg · 1 set
  11. B Bicep Curl (Dumbbell) 12 reps @ 20 kg · 1 set
  12. B Triceps Kickback (Dumbbell) 14 reps @ 12 kg · 1 set
  13. C Front Squat 12 reps @ 20 kg · 1 set
  14. C Sumo Squat (Kettlebell) 14 reps @ 28 kg · 1 set
  15. C Lunge (Dumbbell) 14 reps @ 20 kg · 1 set
  16. C Romanian Deadlift (Dumbbell) 12 reps @ 32 kg · 1 set
  17. C Curtsy Lunge (Dumbbell) 12 reps @ 10 kg · 1 set
  18. C Pulses 0:40 1 set
  19. D Crunch 30 reps 1 set
  20. D Russian Twist (Weighted) 20 reps @ 6 kg · 1 set
  21. D Lying Leg Raise 20 reps 1 set
  22. D Shoulder Taps 22 reps 1 set
  23. D Heel Taps 40 reps 1 set
  24. D Plank 0:40 1 set

the fine print

calories
577kcal≈ 2.0 slice of pizza
effort
69/100hard
training load
54trimpeasy
recover in
24h
active streak
37daysbest 37
weather
5°Cpartly cloudy
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