JAMES KING · life ·
2026
CROSSFIT via Hevy FRI 27 FEB 2026 +5 PR

Bootcamp Class.

by JAMES KING · CODE FITNESS, NEWARK · on Hevy →
30min
minutes
154bpm
peak hr
349kcal
calories
★
BOX STEP UP · 1RM
NEW PERSONAL RECORD · +4 MORE RECORDS BELOW
20kg
in his words
Took it a bit easy this morning, both after yesterday evening (still tired 😴) and also got PT later 😁
— JAMES KING

the engine.

123bpm
avg
154bpm
peak
39/100
effort · moderate
Heart rate bpm, over the zone it was in
Z1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 endurance
Minutes in each heart-rate zone
  1. Z0 rest: 4%
  2. 18% Z1 Z1 recovery
  3. 43% Z2 Z2 endurance
  4. 36% Z3 Z3 tempo

the work.

circuit A 3 rounds: Bicep Curl (Barbell) + Reverse Lunge · circuit B 3 rounds: Sled Push (Distance & Weight) + Jump Squat · circuit C 3 rounds: SkiErg + Deadlift (Dumbbell) · circuit D 3 rounds: Box Step Up + Overhead Press (Barbell) · circuit E 3 rounds: Wall Ball + Ball Slams · circuit F 3 rounds: Sit Up + Push Up

  1. A Bicep Curl (Barbell) 30 reps @ 15 kg · 3 sets 3×10 × 15 kg
  2. A Reverse Lunge 36 reps 3 sets 3×12
  3. B Sled Push (Distance & Weight) 40 m @ 90 kg · 3 sets 20 m × 90 kg2×10 m × 90 kg
  4. B Jump Squat 30 reps 3 sets 3×10
  5. C SkiErg 150 m 1:00 · 3 sets 3×50 m in 0:20
  6. C Deadlift (Dumbbell) 30 reps @ 28 kg · 3 sets 3×10 × 28 kg
  7. D Box Step Up 50 reps @ 10 kg · 3 sets 2×10 × 10 kg30 × 10 kg
  8. D Overhead Press (Barbell) 30 reps @ 10 kg · 3 sets 3×10 × 10 kg
  9. E Wall Ball 30 reps @ 6 kg · 3 sets 3×10 × 6 kg
  10. E Ball Slams 24 reps @ 15 kg · 3 sets 3×8 × 15 kg
  11. F Sit Up 30 reps 3 sets 3×10
  12. F Push Up 30 reps 3 sets 3×10
  13. Rowing Machine 750 m 4:30 · 3 sets 3×250 m in 1:30

new records.

  1. Box Step Up · 1RM20 kg
  2. Box Step Up · best set volume300 kg
  3. Box Step Up · total volume500 kg
  4. Box Step Up · max reps30 reps
  5. Ball Slams · 1RM19 kg+2.2 kg

the fine print

calories
349kcal≈ 1.2 slice of pizza
effort
39/100moderate
training load
27trimprecovery
recover in
36h
active streak
40daysbest 40
weather
9°Crain
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