JAMES KING · life ·
2026
CROSSFIT via Hevy WED 11 MAR 2026 +5 PR

Bootcamp Class.

by JAMES KING · on Hevy →
32min
minutes
134bpm
peak hr
373kcal
calories
★
TRICEP EXTENSION · 1RM
NEW PERSONAL RECORD · +4 MORE RECORDS BELOW
20kg
in his words
Switching up my Wednesday morning with bootcamp instead of Hyrox - and didn't realise it was a weights session! Felt good!
— JAMES KING

the engine.

108bpm
avg
134bpm
peak
37/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recovery
Minutes in each heart-rate zone
  1. Z0 rest: 7%
  2. 43% Z1 Z1 recovery
  3. 50% Z2 Z2 endurance

the work.

circuit A 6 rounds: Split Squat (Dumbbell) + 1 + 1/2 Goblet Squat · circuit B 3 rounds: Triceps Extension (Dumbbell) + Shoulder Press (Dumbbell) + Lateral Raise (Dumbbell) · circuit C 3 rounds: Flutter Kicks + Russian Twist (Weighted) + Crunch (Weighted)

  1. A Split Squat (Dumbbell) 84 reps @ 14 kg · 6 sets 6×14 × 14 kg
  2. A 1 + 1/2 Goblet Squat 36 reps @ 9 kg · 3 sets 3×12 × 9 kg
  3. B Triceps Extension (Dumbbell) 36 reps @ 14 kg · 3 sets 3×12 × 14 kg
  4. B Shoulder Press (Dumbbell) 30 reps @ 18 kg · 3 sets 3×10 × 18 kg
  5. B Lateral Raise (Dumbbell) 30 reps @ 14 kg · 3 sets 3×10 × 14 kg
  6. C Flutter Kicks 72 reps 3 sets 3×24
  7. C Russian Twist (Weighted) 108 reps @ 7 kg · 3 sets 3×36 × 7 kg
  8. C Crunch (Weighted) 48 reps @ 9 kg · 3 sets 3×16 × 9 kg

new records.

  1. Russian Twist · total volume756 kg+426 kg
  2. Tricep Extension · 1RM20 kg
  3. Tricep Extension · best set volume168 kg
  4. Tricep Extension · total volume504 kg
  5. Tricep Extension · max reps12 reps

the fine print

calories
373kcal≈ 1.3 slice of pizza
effort
37/100moderate
training load
17trimprecovery
recover in
36h
active streak
52daysbest 52
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