Jana Koss

100 imperfect movements cannot match a single beautiful one.

April 2020

The wider the base, the higher the pyramid

April 2020

30.04.2020, Thursday

C: 142g

F: 74g

P: 169g

WOD 1; 25 km bike afternoon

29.04.2020, Wednesday

Morning HRV: 202ms

C: 123g

F: 102g

P: 139g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Hang Clean and Press
  2. 15x Good Mornings
  3. 20x Back Rows
  4. 1km

WOD 2; 5 Rounds w/ 40kg barbell

  1. 5x Hang Clean and Press
  2. 10x Good Mornings
  3. 15x Back Rows
  4. 1km

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 3x Hang Clean and Press
  2. 6x Good Mornings
  3. 9x Back Rows
  4. 1km

Run 1 

  • Time: 05:04
  • Pace: 4’43”/km
  • Distance: 1,03 km

Run 2 

  • Time: 04:59
  • Pace: 4’43”/km
  • Distance: 1,03 km

Run 3 

  • Time: 04:58
  • Pace: 4’50”/km
  • Distance: 1,03 km

28.04.2020, Tuesday

C: 56g

F: 61g

P: 186g

WOD 1; 25 km bike

27.04.2020, Monday

Morning HRV: 130ms

C: 117g

F: 39g

P: 164g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 15x Bench Press
  3. 20x Walking Lunges
  4. 1km

WOD 2; 5 Rounds w/ 50kg barbell

  1. 6x Clean Pulls
  2. 6x Bench Press
  3. 12x Walking Lunges
  4. 1km

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 2x Clean Pulls
  2. 4x Bench Press
  3. 8x Walking Lunges
  4. 1km

Run 1 

  • Time: 04:54
  • Pace: 4’43”/km
  • Distance: 1,03 km

Run 2 

  • Time: 04:54
  • Pace: 4’43”/km
  • Distance: 1,03 km

Run 3 

  • Time: 04:59
  • Pace: 4’50”/km
  • Distance: 1,03 km

26.04.2020, Sunday

C: 79g

F: 131g

P: 161g

WOD 1; 37 km bike

25.04.2020, Saturday

C: 330g

F: 167g

P: 115g

WOD 1; 27 km walking w. 14kg backpack

24.04.2020, Friday

C: 183g

F: 36g

P: 171g

WOD 1; 25 km bike morning

WOD 2; Squats

5×10 @60kg

5×5 @70kg

23.04.2020, Thursday

C: 460g

F: 180g

P: 162g

WOD 1; 35km bike

22.04.2020, Wednesday

C: 185g

F: 35g

P: 216g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Back Rows
  2. 15x Good Mornings
  3. 15x Stf. Deadlifts

WOD 2; 5 Rounds w/ 40kg barbell

  1. 10x Back Rows
  2. 10x Good Mornings
  3. 10x Stf. Deadlifts

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Back Rows
  2. 6x Good Mornings
  3. 6x Stf. Deadlifts

WOD 4; 25km bike (afternoon)

21.04.2020, Tuesday

C: 152g

F: 57g

P: 194g

WOD 1; 25 km bike

20.04.2020, Monday

C: 604g

F: 402g

P: 144g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 22x Walking Lunges
  2. 16x Back Rows
  3. 14x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

  1. 16x Walking Lunges
  2. 12x Back Rows
  3. 8x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 12x Walking Lunges
  2. 6x Back Rows

WOD 4; 35km bike (morning) 4km ruck march (13kg)

19.04.2020, Sunday

C: 148g

F: 56g

P: 172g

WOD 1; 35 km bike

WOD 2; 7 km walk

 

18.04.2020, Saturday

C: 161g

F: 49g

P: 208g

WOD 1; 15 km ruck march (10kg)

 

17.04.2020, Friday

C: 149g

F: 59g

P: 168g

WOD 1; 25 km bike morning

WOD 2; 60kg

5×10 Squats

 

16.04.2020, Thursday

C: 341g

F: 63g

P: 182g

WOD 1; 35 km bike afternoon

15.04.2020, Wednesday

C: 107g

F: 85g

P: 180g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Push Press
  2. 13x Good Mornings
  3. 15x Stf. Deadlifts

WOD 2; 5 Rounds w/ 40kg barbell

  1. 7x Push Press
  2. 10x Good Mornings
  3. 12x Stf. Deadlifts

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Good Mornings
  2. 9x Stf. Deadlifts
  3. 12x Plate Press w 15kg plate

WOD 4; 25km bike (afternoon)

14.04.2020, Tuesday

Morning HRV: ms

C: 545g

F: 235g

P: 123g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 25x Walking Lunges
  2. 16x Back Rows
  3. 13x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

  1. 16x Walking Lunges
  2. 12x Back Rows
  3. 8x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 12x Walking Lunges
  2. 6x Back Rows

WOD 4; 25km bike (morning)

13.04.2020, Monday

C: 129g

F: 121g

P: 265g

25km bike

recovery walk

12.04.2020, Sunday

C: 149g

F: 90g

P: 144g

80km bike

11.04.2020, Saturday

C: 124g

F: 122g

P: 204g

nothing

10.04.2020, Friday

C: 161g

F: 39g

P: 209g

24km ruck with 20kg backpack

09.04.2020, Thursday

C: 204g

F: 120g

P: 171g

recovery

08.04.2020, Wednesday

Morning HRV: ms

C: 351g

F: 188g

P: 98g

25km bike

40km bike

1hour rucking w 20kg

07.04.2020, Tuesday

Morning HRV: ms

C: 305g

F: 121g

P: 320g

40km bike

06.04.2020, Monday

Morning HRV: ms

C: 47g

F: 74g

P: 164g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Squats
  2. 10x Walking Lunges

WOD 2; 5 Rounds w/ 40kg barbell

  1. 10x Squats
  2. 10x Walking Lunges

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 12x Walking Lunges

WOD 4; 30km bike

05.04.2020, Sunday
04.04.2020, Saturday

Morning HRV: 105ms

C: 219g

F: 79g

P: 134g

WOD 1; 25km Bike

WOD 2; 20km Ruck witch 20kg Sandbag

03.04.2020, Friday

Morning HRV: 73ms

C: 271g

F: 40g

P: 174g

WOD 1; 25km Bike

WOD 2; Skating 20km (1 hour)

02.04.2020, Thursday

Morning HRV: 69ms

C: 113g

F: 67g

P: 172g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

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

Run 1 

  • Time: 04:51
  • Pace: 4’42”/km
  • Distance: 1,03 km

Run 2 

  • Time: 04:54
  • Pace: 4’43”/km
  • Distance: 1,03 km

Run 3 

  • Time: 04:54
  • Pace: 4’43”/km
  • Distance: 1,03 km

01.04.2020, Wednesday

Morning HRV: 157ms

C: 92g

F: 71g

P: 165g

WOD 1; 25km Bike

WOD 2; Rucking with 20kg Sandbag (1 hour)

1
km
run Distance
1
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Bike Distance

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