JAMES KING · life ·
2026
CROSSFIT via Hevy FRI 9 JAN 2026 +5 PR

Bootcamp.

by JAMES KING · on Hevy →
35min
minutes
7min
in zones 4–5
163bpm
peak hr
408kcal
calories
★
PUNCHES · 1RM
NEW PERSONAL RECORD · +4 MORE RECORDS BELOW
17kg
in his words
Got the blood pumping this morning that's for sure 🥵 40s on, 10s off, paired activities - one hard, one recovery. 2x each activity, 30s break moving to next pair.
— JAMES KING

the engine.

135bpm
avg
163bpm
peak
50/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 threshold
Minutes in each heart-rate zone
  1. Z0 rest: 9%
  2. Z2 endurance: 6%
  3. 64% Z3 Z3 tempo
  4. 21% Z4 Z4 threshold

the work.

circuit A 2 rounds: Sprint on Crash Mat + High Knees · circuit B 2 rounds: Wall Ball + Walking Lunge · circuit C 2 rounds: Battle Ropes + Running · circuit D 2 rounds: SkiErg + Lateral Lunge · circuit E 2 rounds: Sled Push (Distance & Weight) + Star Jumps · circuit F 2 rounds: Burpee + Bicep Curl (Dumbbell) · circuit G 2 rounds: Woodway + Punches

  1. A Sprint on Crash Mat 1:20 2 sets 2×0:40
  2. A High Knees 32 reps 2 sets 2×16
  3. B Wall Ball 40 reps @ 6 kg · 2 sets 2×20 × 6 kg
  4. B Walking Lunge 40 reps 2 sets 2×20
  5. C Battle Ropes 1:20 2 sets 2×0:40
  6. C Running 200 m 1:20 · 2 sets 2×100 m in 0:40
  7. D SkiErg 400 m 1:20 · 2 sets 2×200 m in 0:40
  8. D Lateral Lunge 48 reps 2 sets 2×24
  9. E Sled Push (Distance & Weight) 80 m @ 65 kg · 2 sets 2×40 m × 65 kg
  10. E Star Jumps 1:20 2 sets 2×0:40
  11. Air Bike 2:40 4 sets 4×0:40
  12. F Burpee 16 reps 2 sets 2×8
  13. F Bicep Curl (Dumbbell) 40 reps @ 8 kg · 2 sets 2×20 × 8 kg
  14. G Woodway 1:20 2 sets 2×0:40
  15. G Punches 64 reps @ 8 kg · 2 sets 2×32 × 8 kg

new records.

  1. Punches · 1RM17 kg
  2. Punches · best set volume256 kg
  3. Punches · total volume512 kg
  4. Punches · max reps32 reps
  5. Bicep Curl · max reps20 reps+8 reps

the fine print

calories
408kcal≈ 1.4 slice of pizza
effort
50/100moderate
training load
47trimpeasy
recover in
40h
active streak
9daysbest 9
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