JAMES KING · life ·
2026
CROSSFIT via Hevy THU 12 MAR 2026

Bootcamp Class.

by JAMES KING · CODE FITNESS, NEWARK · on Hevy →
35min
minutes
3min
in zones 4–5
168bpm
peak hr
408kcal
calories
in his words
Today we try for quadruple-classes because apparently I'm a nutter 😂 1/4 down, 3 to go! 45s on, 5s off let's goooo
— JAMES KING

the engine.

127bpm
avg
168bpm
peak
48/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ4 thresholdZ3 tempoZ2 enduranceZ3 tempoZ2 endurance
Minutes in each heart-rate zone
  1. Z0 rest: 3%
  2. 16% Z1 Z1 recovery
  3. 31% Z2 Z2 endurance
  4. 41% Z3 Z3 tempo
  5. Z4 threshold: 9%

the work.

circuit A 4 rounds: SkiErg + Pulses + Crunch · circuit B 4 rounds: Sled Push (Distance & Weight) + Jump Over Bar · circuit C 2 rounds: Stair Machine (Steps) + Low Row (Suspension) + Lying Leg Raise · circuit D 2 rounds: Inertia Wave + Jump Squat + Plank · circuit E 2 rounds: Bicep Curl (Barbell) + Mountain Climber · circuit F 2 rounds: Woodway + Box Step Up + Swiss Ball Pass

  1. A SkiErg 300 m 1:30 · 2 sets 2×150 m in 0:45
  2. A Pulses 1:30 2 sets 2×0:45
  3. A Crunch 80 reps 4 sets 4×20
  4. B Sled Push (Distance & Weight) 90 m @ 70 kg · 4 sets 2×20 m × 70 kg2×25 m × 70 kg
  5. B Jump Over Bar 40 reps 2 sets 2×20
  6. C Stair Machine (Steps) 1:30 2 sets 2×0:45
  7. C Low Row (Suspension) 32 reps 2 sets 2×16
  8. C Lying Leg Raise 32 reps 2 sets 2×16
  9. D Inertia Wave 1:30 2 sets 2×0:45
  10. D Jump Squat 40 reps 2 sets 2×20
  11. D Plank 1:30 2 sets 2×0:45
  12. E Bicep Curl (Barbell) 36 reps @ 15 kg · 2 sets 2×18 × 15 kg
  13. E Mountain Climber 70 reps 2 sets 2×35
  14. F Woodway 1:30 2 sets 2×0:45
  15. F Box Step Up 32 reps 2 sets 2×16
  16. F Swiss Ball Pass 24 reps 2 sets 2×12

the fine print

calories
408kcal≈ 1.4 slice of pizza
effort
48/100moderate
training load
36trimpeasy
recover in
40h
active streak
53daysbest 53
weather
8°Cpartly cloudy
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