Jana Koss

100 imperfect movements cannot match a single beautiful one.

April 2019

The wider the base, the higher the pyramid

April 2019

30.04.2019, Tuesday

Morning HRV: 167 ms

C: 61 g

F: 326 g

P: 182 g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Bench press
  2. 15x Push Press
  3. 10x Good Mornings

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Bench Press
  2. 10x Stf. Deadlifts

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Bench Press

29.04.2019, Monday

Morning HRV: 167 ms

C: 40 g

F: 178 g

P: 177 g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Back Rows
  3. 10x Stf. Deadlifts
  4. 1 km run

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Bench Press
  2. 10x Back Rows
  3. 10x Stf. Deadlifts
  4. 1 km run

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 15x Push Ups
  2. 5x Back Rows
  3. 10x Stf. Deadlifts
  4. 1 km run 

Run 1 

  • Time: 04:53
  • Pace: 4’40”/km
  • Distance: 1,03 km

Run 2 

  • Time: 04:53
  • Pace: 4’40”/km
  • Distance: 1,03 km

Run 3 

  • Time: 04:53
  • Pace: 4’40”/km
  • Distance: 1,03 km

28.04.2019, Sunday

Morning HRV:  103 ms

C: 30g

F: 134g

P: 127g

Handball Game

27.04.2019, Saturday

Morning HRV: 100 ms

C: 30 g

F: 139 g

P: 121 g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Squats
  3. 10x Push Press

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Squats
  2. 10x Push Press
  3. 10x Bench Press
  4. 2 km run

WOD 3; 5 Runds w/ 60 kg barbell 

  1. 10x Squats
  2. 10x Push ups
  3. 1 km run 

Run 1 

  • Time: 9:48
  • Pace: 4’42”/km
  • Distance: 2,08 km

Run 2 

  • Time: 4:48
  • Pace: 4’40”/km
  • Distance: 1,03 km

26.04.2019, Friday

Morning HRV: 75 ms

C: 21g

F: 144g

P: 119g

Active Recovery: 10.000 steps

25.04.2019, Thursday

Morning HRV: 117 ms

C: 232g

F: 132g

P: 97g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Stf. Deadlifts
  2. 20x Back rows
  3. 20x Bench Press

WOD 2; 5 Runds w/ 40 kg barbell

  1. 15x Stf. Deadlifts
  2. 15x Back rows
  3. 15x Bench Press

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 8x Stf. Deadlifts
  2. 8x Back Row 
  3. 8x Bench Press

WOD 4; Handball Training

24.04.2019, Wednesday

Morning HRV:123 ms

C: 173g

F: 99g

P: 94g

Active recovery: 1 h skating

23.04.2019, Tuesday

Morning HRV: 89 ms

C: 110g

F: 124g

P: 77g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Good Mornings
  3. 10x Push Press
  4. 1km

WOD 2; 5 Runds w/ 50 kg barbell

  1. 10x Squats
  2. 5x Push Press
  3. 15x Push Ups
  4. 1 km

WOD 3; 5 Runds w/ 75 kg barbell 

  1. 5x Squats
  2. 10x Push Ups

WOD 4 Handball Training

Run 1 

  • Time: 5:03
  • Pace: 5’00”/km
  • Distance: 1,00 km

Run 2 

  • Time: 5:03
  • Pace: 5’00”/km
  • Distance: 1,00 km

22.04.2019, Monday

Morning HRV: 61 ms

C: 100g

F: 128g

P: 170g

Active recovery: 1.5 h walking (10.000 steps)

21.04.2019, Sunday

Morning HRV: 95 ms

C: 84g

F: 106g

P: 142g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Back Rows
  2. 10x Squats
  3. 10x Bench Press
  4. 1km

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Back Rows
  2. 10x Squats
  3. 10x Bench Press
  4. 1km

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Back Rows
  2. 5x Squats
  3. 5x Bench Press
  4. 1km

WOD 4; 5 Runds w/ 50 kg barbell 

  1. 5x Back Rows
  2. 5x Squats
  3. 5x Bench Press
  4. 1km

Run 1 

  • Time: 4:56
  • Pace: 4’43”/km
  • Distance: 1,04 km

Run 2 

  • Time: 4:47
  • Pace: 4’37”/km
  • Distance: 1,03 km

Run 3 

  • Time: 4:52
  • Pace: 4’41”/km
  • Distance: 1,04 km

Run 4 

  • Time: 5:03
  • Pace: 4’55”/km
  • Distance: 1,04 km

20.04.2019, Saturday

Morning HRV: 88 ms

C: 109g

F: 106g

P: 160g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Stf. Deadlifts
  2. 20x Back rows
  3. 20x Bench Press
  4. 2km

WOD 2; 5 Runds w/ 40 kg barbell

  1. 15x Stf. Deadlifts
  2. 15x Back rows
  3. 15x Bench Press
  4. 1 km

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 10x Stf. Deadlifts
  2. 5x Back rows
  3. 8x Bench Press

Run 1 

  • Time: 10:15
  • Pace: 4’57”/km
  • Distance: 2,06 km

Run 2 

  • Time: 04:59
  • Pace: 4’52”/km
  • Distance: 1,02 km

19.04.2019, Friday

Morning HRV: 90 ms

C: 169g

F: 89g

P: 160g

Inline Skatin 1:40h

18.04.2019, Thursday

Morning HRV: 117 ms

C: 193g

F: 110g

P: 199g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 15x Deadlifts
  2. 10x Bench Press
  3. 5x Clean and Jerk
  4. 1km

WOD 2; 5 Runds w/ 60 kg barbell

  1. 10x Deadlifts
  2. 10x Push Ups
  3. 1x Clean
  4. 1 km run

WOD 3; 5 Runds w/ 80 kg barbell 

  1. 5x Deadlifts
  2. 10x Push Ups 

Run 1 

  • Time: 4:49
  • Pace: 4’40”/km
  • Distance: 1,03 km

Run 2 

  • Time: 4:58
  • Pace: 4’450”/km
  • Distance: 1,02 km

17.04.2019, Wednesday

Morning HRV: 147 ms

C: 202g

F: 67g

P: 147g

1:20 h inline skating

16.04.2019, Tuesday

Morning HRV: 124 ms

C: 104g

F: 113g

P: 147g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Squats
  3. 10x Push Press
  4. 1km

WOD 2; 5 Runds w/ 60 kg barbell

  1. 10x Squats
  2. 10x Push Press
  3. 10x Back Rows
  4. 1 km run

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 5x Squats
  2. 5x Push Press
  3. 10x Push ups
  4. 1 km run 

Run 1 

  • Time: 4:57
  • Pace: 4’42”/km
  • Distance: 1,05 km

Run 2 

  • Time: 5:00
  • Pace: 4’48”/km
  • Distance: 1,04 km

Run 3 

  • Time: 4:54
  • Pace: 4’40”/km
  • Distance: 1,05 km

15.04.2019, Monday

Morning HRV: 147 ms

C: 123g

F: 91g

P: 130g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Deadlifts
  2. 15x Good Mornings
  3. 15x Bench Press

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Stiffleged Deadlifts
  2. 10x Bench Press

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 8x Stiffleged Deadlifts
  2. 8x Bench Press

14.04.2019, Sunday

Morning HRV: 102 ms

C: 50g

F: 89g

P: 146g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Back Rows
  2. 10x Squats
  3. 10x Bench Press
  4. 1km

WOD 2; 5 Runds w/ 60 kg barbell

  1. 15x Push Ups
  2. 10x Squats
  3. 20x Back Rows with 10kg plates
  4. 1 km run

WOD 3; 5 Runds w/ 80 kg barbell

  1. 45sec Handstand hold
  2. 1x Squats, 10 sec hold
  3. 10x Push Up
  4. 1km

Run 1 

  • Time: 5:10
  • Pace: 5’00”/km
  • Distance: 1,03 km

Run 2 

  • Time: 05:03
  • Pace: 4’50”/km
  • Distance: 1,04 km

Run 3 

  • Time: 5:12
  • Pace: 4’357”/km
  • Distance: 1,04 km

13.04.2019, Saturday

Morning HRV: 66 ms

C: 117g

F: 76g

P: 183g

Active recovery: 60min Inline skating.

Handball Game. 

12.04.2019, Friday

Morning HRV: 122 ms

C: 349g

F: 69g

P: 63g

Active recovery: 12.000 steps

11.04.2019, Thursday

Morning HRV: 122 ms

C: 185g

F: 54g

P: 170g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 5x Behind the neck push press
  2. 10x Good Mornings
  3. 15x Burpees
  4. 1km

WOD 2; 5 Runds w/ 50 kg barbell

  1. 5x Jerks
  2. 10x Squats
  3. 15x Push Ups
  4. 1 km run

WOD 3; 5 Runds w/ 70 kg barbell

  1. 6x Squats
  2. 12x Push Up
  3. 1km

Run 1 

  • Time: 4:50
  • Pace: 4’37”/km
  • Distance: 1,05 km

Run 2 

  • Time: 4:45
  • Pace: 4’36”/km
  • Distance: 1,03 km

Run 3 

  • Time: 4:46
  • Pace: 4’30”/km
  • Distance: 1,06 km

10.04.2019, Wednesday

Morning HRV: 103 ms

C: 203g

F: 76g

P: 148g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Push Press
  2. 15x Back rows
  3. 20x Bench Press

WOD 2; 5 Runds w/ 40 kg barbell

  1. 8x Push Press
  2. 10x Back rows
  3. 15x Bench Press

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 8x Stf. Deadlifts
  2. 8x Back rows
  3. 8x Bench Press

09.04.2019, Tuesday

Morning HRV: 55 ms

C: 107g

F: 122g

P: 183g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Back Rows
  2. 10x Squats
  3. 10x Burpees
  4. 2km

WOD 2; 5 Runds w/ 70 kg barbell

  1. 5x Squats
  2. 10x Push Ups
  3. 1 km run

WOD 3; 5 Runds w/ 80 kg barbell

  1. 2x Squats
  2. 12x Push Ups

WOD 4;

  1. Handball Training

Run 1 

  • Time: 9:59
  • Pace: 4’44”/km
  • Distance: 2,11 km

Run 2 

  • Time: 4:50
  • Pace: 4’32”/km
  • Distance: 1,06 km

08.04.2019, Monday

Morning HRV: 100 ms

C: 98g

F: 100g

P: 173g

Inline Skating, 50-60 min

07.04.2019, Sunday

Morning HRV: 55 ms

C: 140g

F: 134g

P: 163g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Deadlifts
  2. 20x Back rows
  3. 30x Bench Press

WOD 2; 5 Runds w/ 40 kg barbell

  1. 15x Stf. Deadlifts
  2. 15x Back rows
  3. 15x Bench Press

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 10x Stf. Deadlifts
  2. 10x Back rows w 20kg plate
  3. 10x Bench Press

06.04.2019, Saturday

Morning HRV: 55 ms

C: 124g

F: 106g

P: 165g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Hang Cleans
  2. 15x Squats
  3. 5x Burpees
  4. 1km

WOD 2; 5 Runds w/ 40 kg barbell

  1. 5x Hang Cleans
  2. 10x Squats
  3. 5x Burpees
  4. 1 km run

WOD 3; 5 Runds w/ 50 kg barbell

  1. 3x Hang Cleans
  2. 8x Squats
  3. 10x Push Up
  4. 1km

WOD 4; 5 Runds w/ 60 kg barbell

  1. 1x Hang Cleans
  2. 5x Squats
  3. 10x Push Up

Run 1 

  • Time: 4:45
  • Pace: 4’42”/km
  • Distance: 1,01 km

Run 2 

  • Time: 4:40
  • Pace: 4’33”/km
  • Distance: 1,02 km

Run 3 

  • Time: 4:43
  • Pace: 4’31”/km
  • Distance: 1,04 km

05.04.2019, Friday

Morning HRV: 107 ms

C: 443g

F: 140g

P: 203g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Squats

WOD 2: 

5km run

Time: 26:23

Pace: 4’54” 

Dist: 5, 38km

04.04.2019, Thursday

Morning HRV: 75 ms

C: 116g

F: 99g

P: 165g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Good Mornings
  2. 20x Back rows
  3. 30x Bench Press

WOD 2; 5 Runds w/ 40 kg barbell

  1. 5x Good Mornings
  2. 10x Back rows
  3. 15x Bench Press

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 3x Good Mornings
  2. 5x Back rows
  3. 8x Bench Press

03.04.2019, Wednesday

Morning HRV: 93 ms

C: 305g

F: 183g

P: 191g

WOD 1A; 5 Rounds w/ 20kg

  1. 10x Behind the neck press
  2. 10x Biceps Curls
  3. 10x Burpees

WOD 1B; 5 Rounds w/ 30kg barbell

  1. 10x Behind the neck push press
  2. 10x Back Rows
  3. 10x Push Ups
  4. 1km

WOD 2; 5 Runds w/ 40 kg barbell

  1. 5x Push Press
  2. 10x Back Rows
  3. 15x Squats
  4. 1 km run

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 10x Squats
  2. 10x Push Ups

Run 1 

  • Time: 4:57
  • Pace: 4’55”/km
  • Distance: 1,01 km

Run 2 

  • Time: 4:56
  • Pace: 4’51”/km
  • Distance: 1,01 km

02.04.2019, Tuesday

Morning HRV: 74 ms

C: 130g

F: 153g

P: 169g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 5x Devil Burpees
  2. 5x Burpees
  3. 15x Good Mornings
  4. 20x Bench Press
  5. 1km

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Stiffleged Deadlifts
  2. 10x Push Press
  3. 10x Bench Press
  4. 1 km run

WOD 3; 5 Runds w/ 50 kg barbell 

  1. 10x Stiffleged Deadlifts
  2. 10x Bench Press
  3. 15x Jerks

Run 1 

  • Time: 4:55
  • Pace: 4’42”/km
  • Distance: 1,01 km

Run 2 

  • Time: 4:59
  • Pace: 4’43”/km
  • Distance: 1,06 km

01.04.2019, Monday

Morning HRV: 136 ms

C: 98g

F: 174g

P: 196g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 10x Squats
  3. 10x Back Rows
  4. 2km

WOD 2; 5 Runds w/ 60 kg barbell

  1. 10x Squats
  2. 15x Push Ups
  3. 1 km run

WOD 3; 5 Runds w/ 80 kg barbell 

  1. 2x Squats
  2. 10x Push Ups
  3. 15x Back Rows w 20kg plate
  4. 1 km run 

Run 1 

  • Time: 9:57
  • Pace: 4’42”/km
  • Distance: 2,11 km

Run 2 

  • Time: 4:46
  • Pace: 4’34”/km
  • Distance: 1,04 km

Run 3 

  • Time: 4:48
  • Pace: 4’35”/km
  • Distance: 1,05 km

46,9
km
Total Distance
4’46”
0
/km
Average pace

Copyright © 2024 · All Rights Reserved · Jana Koss · Theme: by Jana et al. 😎