JAMES KING · life ·
2026
CROSSFIT via Hevy TUE 20 JAN 2026 +10 PR

Bootcamp.

by JAMES KING · on Hevy →
40min
minutes
143bpm
peak hr
466kcal
calories
★
ROMANIAN DEADLIFT · 1RM
NEW PERSONAL RECORD · +9 MORE RECORDS BELOW
23kg
in his words
Felt a bit weak post-upper day yesterday, and got PT later 🥵 whooops
— JAMES KING

the engine.

116bpm
avg
143bpm
peak
38/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 endurance
Minutes in each heart-rate zone
  1. Z0 rest: 5%
  2. 18% Z1 Z1 recovery
  3. 63% Z2 Z2 endurance
  4. 13% Z3 Z3 tempo

the work.

circuit A 2 rounds: Box Step Up + Box Squat (Barbell) · circuit B 2 rounds: Mountain Climber + Push Up · circuit C 2 rounds: Bicep Curl (Dumbbell) + Shoulder Press (Dumbbell) · circuit D 2 rounds: Overhead Press (RAM) + Romanian Deadlift (Barbell) · circuit E 2 rounds: Front Raise (Dumbbell) + Lateral Raise (Dumbbell) · circuit F 2 rounds: SkiErg + Wall Sit · circuit G 2 rounds: Sled Push (Distance & Weight) + Sled Drag · circuit H 2 rounds: Squat (Bodyweight) + Jump Squat

  1. A Box Step Up 40 reps 2 sets 2×20
  2. A Box Squat (Barbell) 40 reps 2 sets 2×20
  3. B Mountain Climber 60 reps 2 sets 2×30
  4. B Push Up 15 reps 2 sets 105
  5. C Bicep Curl (Dumbbell) 40 reps @ 16 kg · 2 sets 2×20 × 16 kg
  6. C Shoulder Press (Dumbbell) 28 reps @ 16 kg · 2 sets 2×14 × 16 kg
  7. D Overhead Press (RAM) 30 reps @ 15 kg · 2 sets 2×15 × 15 kg
  8. D Romanian Deadlift (Barbell) 30 reps @ 15 kg · 2 sets 2×15 × 15 kg
  9. E Front Raise (Dumbbell) 30 reps @ 10 kg · 2 sets 2×15 × 10 kg
  10. E Lateral Raise (Dumbbell) 30 reps @ 14 kg · 2 sets 2×15 × 14 kg
  11. F SkiErg 500 m 2:00 · 2 sets 2×250 m in 1:00
  12. F Wall Sit 2:00 2 sets 2×1:00
  13. G Sled Push (Distance & Weight) 60 m @ 90 kg · 2 sets 2×30 m × 90 kg
  14. G Sled Drag 20 m @ 90 kg · 2 sets 2×10 m × 90 kg
  15. H Squat (Bodyweight) 40 reps 2 sets 2×20
  16. H Jump Squat 40 reps 2 sets 2×20

new records.

  1. Lateral Raise · best set volume210 kg+42 kg
  2. Lateral Raise · max reps15 reps+3 reps
  3. Romanian Deadlift · 1RM23 kg
  4. Romanian Deadlift · best set volume225 kg
  5. Romanian Deadlift · total volume450 kg
  6. Romanian Deadlift · max reps15 reps
  7. Front Raise · 1RM15 kg+4.3 kg
  8. Front Raise · best set volume150 kg+70 kg
  9. Front Raise · total volume300 kg+60 kg
  10. Front Raise · max reps15 reps+5 reps

the fine print

calories
466kcal≈ 1.6 slice of pizza
effort
38/100moderate
training load
29trimprecovery
recover in
36h
active streak
2daysbest 12
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