JAMES KING · life ·
2026
CROSSFIT via Hevy WED 25 MAR 2026 +5 PR

Bootcamp Class.

by JAMES KING · on Hevy →
31min
minutes
120bpm
peak hr
361kcal
calories
★
REAR DELT REVERSE FLY (DUMBBELL) · 1RM
NEW PERSONAL RECORD · +4 MORE RECORDS BELOW
17kg
in his words
So, I've finally broken my "work out every day" streak 😭 two days in London commuting, so couldn't do anything. But that's ok. I feel rested, and I'm taking it easy this week before Hyrox on Saturday AHHHH
— JAMES KING

the engine.

92bpm
avg
120bpm
peak
34/100
effort · moderate
Heart rate bpm, over the zone it was in
Z0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ2 enduranceZ1 recoveryZ0 restZ1 recoveryZ0 rest
Minutes in each heart-rate zone
  1. 50% Z0 Z0 rest
  2. 43% Z1 Z1 recovery
  3. Z2 endurance: 7%

the work.

  1. Split Squat (Dumbbell) 72 reps @ 12 kg · 6 sets 6×12 × 12 kg
  2. Romanian Deadlift (Dumbbell) 36 reps @ 12 kg · 3 sets 3×12 × 12 kg
  3. Hammer Curl (Dumbbell) 36 reps @ 12 kg · 3 sets 3×12 × 12 kg
  4. Bent Over Row (Dumbbell) 36 reps @ 12 kg · 3 sets 3×12 × 12 kg
  5. Rear Delt Reverse Fly (Dumbbell) 36 reps @ 12 kg · 3 sets 3×12 × 12 kg
  6. Single Leg Glute Bridge 84 reps 6 sets 6×14
  7. Crunch (Weighted) 42 reps @ 6 kg · 3 sets 3×14 × 6 kg

new records.

  1. Hammer Curl · max reps12 reps+2 reps
  2. Rear Delt Reverse Fly (dumbbell) · 1RM17 kg
  3. Rear Delt Reverse Fly (dumbbell) · best set volume144 kg
  4. Rear Delt Reverse Fly (dumbbell) · total volume432 kg
  5. Rear Delt Reverse Fly (dumbbell) · max reps12 reps

the fine print

calories
361kcal≈ 1.3 slice of pizza
effort
34/100moderate
training load
9trimprecovery
recover in
36h
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