JAMES KING · life ·
2026
CROSSFIT via Hevy WED 18 MAR 2026 +4 PR

Bootcamp Class.

by JAMES KING · on Hevy →
30min
minutes
112bpm
peak hr
349kcal
calories
★
BENT OVER ROW · 1RM
NEW PERSONAL RECORD · +3 MORE RECORDS BELOW
22kg
+2.1 kg
in his words
Weights-based bootcamp to kick off Wednesday! 30s exercise, 30s hold, 30s exercise, straight into the next 🥵 those holds were BRUTAL
— JAMES KING

the engine.

87bpm
avg
112bpm
peak
31/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recovery
Minutes in each heart-rate zone
  1. 66% Z0 Z0 rest
  2. 34% Z1 Z1 recovery

the work.

  1. Goblet Squat 48 reps @ 8 kg · 4 sets 4×12 × 8 kg
  2. Goblet Squat Hold 1:00 @ 8 kg · 2 sets 2× × 8 kg0:30
  3. Shoulder Press (Dumbbell) 48 reps @ 16 kg · 4 sets 4×12 × 16 kg
  4. Shoulder Press Hold 1:00 @ 16 kg · 2 sets 2× × 16 kg0:30
  5. Bicep Curl (Dumbbell) 48 reps @ 12 kg · 4 sets 4×12 × 12 kg
  6. Bicep Curl Hold 1:00 @ 12 kg · 2 sets 2× × 12 kg0:30
  7. Bent Over Row (Dumbbell) 48 reps @ 16 kg · 4 sets 4×12 × 16 kg
  8. Bent Over Row Hold 1:00 @ 16 kg · 2 sets 2× × 16 kg0:30
  9. Tabletop Crunch 56 reps 4 sets 4×14
  10. Tabletop Crunch Hold 1:00 2 sets 2×0:30
  11. Skullcrusher (Dumbbell) 56 reps @ 12 kg · 4 sets 4×14 × 12 kg
  12. Skullcrusher Hold 1:00 @ 12 kg · 2 sets 2× × 12 kg0:30

new records.

  1. Bent Over Row · 1RM22 kg+2.1 kg
  2. Bent Over Row · best set volume192 kg+64 kg
  3. Bent Over Row · max reps12 reps+4 reps
  4. Skull Crusher · total volume672 kg+442 kg

the fine print

calories
349kcal≈ 1.2 slice of pizza
effort
31/100moderate
training load
6trimprecovery
recover in
36h
active streak
59daysbest 59
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