JAMES KING · life ·
2026
CROSSFIT via Hevy FRI 23 JAN 2026 +8 PR

Bootcamp.

by JAMES KING · on Hevy →
35min
minutes
3min
in zones 4–5
159bpm
peak hr
408kcal
calories
★
BALL SLAMS · 1RM
NEW PERSONAL RECORD · +7 MORE RECORDS BELOW
17kg
+4.2 kg
in his words
What a way to wake up 🥵 45s on, 10s off, 30s between exercises, 3 rounds
— JAMES KING

the engine.

126bpm
avg
159bpm
peak
45/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempo
Minutes in each heart-rate zone
  1. 15% Z0 Z0 rest
  2. Z1 recovery: 6%
  3. 21% Z2 Z2 endurance
  4. 48% Z3 Z3 tempo
  5. Z4 threshold: 9%

the work.

  1. Box Step Up 60 reps 3 sets 3×20
  2. SkiErg 900 m 2:15 · 3 sets 3×300 m in 0:45
  3. Ball Slams 36 reps @ 12 kg · 3 sets 3×12 × 12 kg
  4. Wall Ball 36 reps @ 6 kg · 3 sets 3×12 × 6 kg
  5. Thruster (Barbell) 36 reps @ 15 kg · 3 sets 3×12 × 15 kg
  6. Reverse Lunge (Dumbbell) 36 reps @ 14 kg · 3 sets 3×12 × 14 kg
  7. Wall Sit 2:15 3 sets 3×0:45
  8. Low Row (Suspension) 60 reps 3 sets 3×20
  9. Battle Ropes 2:15 3 sets 3×0:45
  10. Sled Push (Distance & Weight) 90 m @ 90 kg · 3 sets 3×30 m × 90 kg

new records.

  1. Ball Slams · 1RM17 kg+4.2 kg
  2. Ball Slams · best set volume144 kg+36 kg
  3. Ball Slams · total volume432 kg+108 kg
  4. Thruster · max reps12 reps+2 reps
  5. Reverse Lunge (dumbbell) · 1RM20 kg
  6. Reverse Lunge (dumbbell) · best set volume168 kg
  7. Reverse Lunge (dumbbell) · total volume504 kg
  8. Reverse Lunge (dumbbell) · max reps12 reps

the fine print

calories
408kcal≈ 1.4 slice of pizza
effort
45/100moderate
training load
37trimpeasy
recover in
40h
active streak
5daysbest 12
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