JAMES KING · life ·
2026
CROSSFIT via Hevy MON 2 MAR 2026 +7 PR

Hybrid Class.

by JAMES KING · CODE FITNESS, NEWARK · on Hevy →
42min
minutes
25min
in zones 4–5
177bpm
peak hr
489kcal
calories
★
BALL SLAMS · 1RM
NEW PERSONAL RECORD · +6 MORE RECORDS BELOW
22kg
+3 kg
in his words
Doing this after leg day possibly not wise, but such a fun session all the same! Pic ft. Rory who was the instructor who handed me the 20kg RAM for the thrusters the bastard 😂 ❤️
— JAMES KING

the engine.

150bpm
avg
177bpm
peak
54/100
effort · hard
Heart rate bpm, over the zone it was in
Z2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ5 maxZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ0 restZ2 enduranceZ4 thresholdZ5 maxZ4 thresholdZ3 tempoZ4 thresholdZ3 tempo
Minutes in each heart-rate zone
  1. Z2 endurance: 8%
  2. 26% Z3 Z3 tempo
  3. 61% Z4 Z4 threshold
  4. Z5 max: 5%

the work.

circuit A 4 rounds: SkiErg + Ball Slams + Sled Push (Distance & Weight) + Deadlift (Dumbbell) · circuit B 3 rounds: Rowing Machine + Thruster (Barbell) + Burpee + Wall Ball

  1. A SkiErg 1.6 km 6:00 · 4 sets 4×400 m in 1:30
  2. A Ball Slams 75 reps @ 12 kg · 3 sets 3×25 × 12 kg
  3. A Sled Push (Distance & Weight) 60 m @ 125 kg · 3 sets 3×20 m × 125 kg
  4. A Deadlift (Dumbbell) 75 reps @ 28 kg · 3 sets 3×25 × 28 kg
  5. B Rowing Machine 1.5 km 4:30 · 3 sets 3×500 m in 1:30
  6. B Thruster (Barbell) 50 reps @ 20 kg · 2 sets 25 × 15 kg25 × 20 kg
  7. B Burpee 50 reps 2 sets 2×25
  8. B Wall Ball 50 reps @ 6 kg · 2 sets 2×25 × 6 kg

new records.

  1. Ball Slams · 1RM22 kg+3 kg
  2. Ball Slams · best set volume300 kg+100 kg
  3. Ball Slams · total volume900 kg+468 kg
  4. Ball Slams · max reps25 reps+5 reps
  5. Thruster · 1RM37 kg+10.0 kg
  6. Thruster · best set volume500 kg+200 kg
  7. Thruster · max reps25 reps+5 reps

the fine print

calories
489kcal≈ 1.7 slice of pizza
effort
54/100hard
training load
80trimpmoderate
recover in
52h
active streak
43daysbest 43
weather
12°Cclear
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