JAMES KING · life ·
2026
CROSSFIT via Hevy TUE 6 JAN 2026 +12 PR

Bootcamp.

by JAMES KING · on Hevy →
35min
minutes
2min
in zones 4–5
162bpm
peak hr
408kcal
calories
★
CLEAN AND PRESS · 1RM
NEW PERSONAL RECORD · +11 MORE RECORDS BELOW
23kg
in his words
It may not have been wise to do this ahead of PT later... But it was fun all the same! Nice to warm up on these cold AF mornings 🥶
— JAMES KING

the engine.

132bpm
avg
162bpm
peak
56/100
effort · hard
Heart rate bpm, over the zone it was in
Z1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempo
Minutes in each heart-rate zone
  1. 13% Z1 Z1 recovery
  2. 13% Z2 Z2 endurance
  3. 69% Z3 Z3 tempo
  4. Z4 threshold: 6%

the work.

circuit A 3 rounds: Front Raise (Dumbbell) + Lateral Raise (Dumbbell)

  1. Low Row (Suspension) 60 reps 3 sets 3×20
  2. Battle Ropes 2:15 3 sets 3×0:45
  3. Sled Push (Distance & Weight) 90 m @ 35 kg · 3 sets 3×30 m × 35 kg
  4. Box Step Up 60 reps 3 sets 3×20
  5. Clean and Press 48 reps @ 15 kg · 3 sets 3×16 × 15 kg
  6. SkiErg 750 m 2:00 · 3 sets 3×250 m in 0:40
  7. Deadlift (Dumbbell) 60 reps @ 24 kg · 3 sets 3×20 × 24 kg
  8. A Front Raise (Dumbbell) 30 reps @ 8 kg · 3 sets 3×10 × 8 kg
  9. A Lateral Raise (Dumbbell) 30 reps @ 8 kg · 3 sets 3×10 × 8 kg
  10. Plank Toe Taps 60 reps 3 sets 3×20
  11. Wall Ball 48 reps @ 6 kg · 3 sets 3×16 × 6 kg

new records.

  1. Clean And Press · 1RM23 kg
  2. Clean And Press · best set volume240 kg
  3. Clean And Press · total volume720 kg
  4. Clean And Press · max reps16 reps
  5. Deadlift · 1RM40 kg
  6. Deadlift · best set volume480 kg
  7. Deadlift · total volume1,440 kg
  8. Deadlift · max reps20 reps
  9. Front Raise · 1RM11 kg
  10. Front Raise · best set volume80 kg
  11. Front Raise · total volume240 kg
  12. Front Raise · max reps10 reps

the fine print

calories
408kcal≈ 1.4 slice of pizza
effort
56/100hard
training load
42trimpeasy
recover in
32h
active streak
6daysbest 6
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