JAMES KING · life ·
2026
CROSSFIT via Hevy FRI 6 MAR 2026

Bootcamp Class.

by JAMES KING · CODE FITNESS, NEWARK · on Hevy →
32min
minutes
1min
in zones 4–5
160bpm
peak hr
373kcal
calories
in his words
Why on earth I'm back here less than 10hrs after finishing last night's class I'll never know, but HERE I AM 💪
— JAMES KING

the engine.

123bpm
avg
160bpm
peak
40/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ4 thresholdZ3 tempoZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ2 enduranceZ4 threshold
Minutes in each heart-rate zone
  1. 20% Z1 Z1 recovery
  2. 57% Z2 Z2 endurance
  3. 20% Z3 Z3 tempo
  4. Z4 threshold: 3%

the work.

circuit A 2 rounds: SkiErg + Burpee · circuit B 2 rounds: Ball Slams + Jump Squat

  1. A SkiErg 160 m 0:50 · 2 sets 2×80 m in 0:25
  2. A Burpee 10 reps 2 sets 2×5
  3. Wall Ball 32 reps @ 6 kg · 2 sets 2×16 × 6 kg
  4. B Ball Slams 20 reps @ 10 kg · 2 sets 2×10 × 10 kg
  5. B Jump Squat 20 reps 2 sets 2×10
  6. Overhead Press (Barbell) 28 reps @ 10 kg · 2 sets 2×14 × 10 kg
  7. Bicep Curl (Barbell) 36 reps @ 15 kg · 2 sets 2×18 × 15 kg
  8. Walking Lunge (Dumbbell) 40 m @ 10 kg · 2 sets 2×20 m × 10 kg
  9. Deadlift (Dumbbell) 32 reps @ 32 kg · 2 sets 2×16 × 32 kg
  10. Sled Push (Distance & Weight) 40 m @ 1201 kg · 2 sets 20 m × 80 kg20 m × 1201 kg

the fine print

calories
373kcal≈ 1.3 slice of pizza
effort
40/100moderate
training load
28trimprecovery
recover in
36h
active streak
47daysbest 47
weather
6°Cpartly cloudy
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