Jana Koss

100 imperfect movements cannot match a single beautiful one.

August 2019

The wider the base, the higher the pyramid

August 2019

Biking.

Biking.

Biking.

Biking.

Biking.

Biking.

Biking.

Biking.

Biking.

Neusiedlersee.

Neusiedlersee.

Neusiedlersee.

Neusiedlersee.

Neusiedlersee.

Neusiedlersee.

Neusiedlersee.

Morning HRV:u00a0u00a0ms

C: g

F: g

P: g

Travel Day.

Morning HRV: 78u00a0ms

C: 107g

F: 86g

P: 135g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Push Press
  2. 16x Back Rows
  3. 16x Bench Press

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Push Press
  2. 10x Back Rows
  3. 10x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 4x Push Press
  2. 5x Back Rows
  3. 6x Bench Press

WOD 4; MediSports – Spinning

Morning HRV: 186u00a0ms

C: 161g

F: 74g

P: 120g

WOD 1; 5 Rounds w/ 50kg barbell

  1. 16x Walking Lunges
  2. 16x Stf. Deadlifts
  3. 16x Good Mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Walking Lunges
  2. 12x Stf. Deadlifts
  3. 12x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 6x Walking Lunges
  2. 6x Stf. Deadlifts
  3. 6x Good Mornings

WOD 4; Handball Training

Morning HRV: 63u00a0ms

C: 86g

F: 75g

P: 118g

WOD 1; 5 Rounds w/ 50kg barbell

  1. 10x Squats
  2. 8x Bench Press
  3. 6x back rows
  4. 1km run

WOD 2; 5 Rounds w/ 70 kg barbell

  1. 6x Squats
  2. 8x Body Back Rows
  3. 10x Push Ups
  4. 2km run

WOD 3; 5 Rounds w/ 80 kg barbellu00a0

  1. 1x Squat
  2. 10 sec hold

Run 1u00a0

  • Time: 04:39
  • Pace: 4u201931u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 10:35
  • Pace: 5u201906u201d/km
  • Distance: 2,07 km

Morning HRV: 78u00a0ms

C: 23g

F: 185g

P: 164g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x WL
  2. 18x Back Rows
  3. 16x Good Mornings
  4. 1km run

WOD 2; 5 Rounds w/ 40kg barbell

  1. 14x WL
  2. 12x Back Rows
  3. 10x Good Mornings
  4. 1km run

WOD 3; 5 Rounds w/ 50kg barbell

  1. 12x WL
  2. 8x Back Rows
  3. 6x Good Mornings
  4. 1km run

Run 1u00a0

  • Time: 04:35
  • Pace: 4u201925u201d/km
  • Distance: 1,04 km

Run 2u00a0

  • Time: 04:35
  • Pace: 4u201920u201d/km
  • Distance: 1,05 km

Run 3u00a0

  • Time: 04:39
  • Pace: 4u201934u201d/km
  • Distance: 1,02 km

Morning HRV: 64u00a0ms

C: 64g

F: 161g

P: 136g

Rest and recovery.

Morning HRV: 83u00a0ms

C: 301g

F: 79g

P: 90g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Front Rack WL
  2. 12x Front Squats
  3. 14x Good Mornings
  4. 1km run

WOD 2; 5 Rounds w/ 40kg barbell

  1. 8x WL
  2. 8x Bench Press
  3. 8x Good Mornings

WOD 3; 5 Rounds w/ 60kg barbell

  1. 8x Deadlifts
  2. 6x 20kg Plate Back Rows
  3. 2x Bench Press

WOD 4; 5 Rounds w/ 80kg barbell

  1. 5x Deadlifts

Run 1u00a0

  • Time: 04:54
  • Pace: 4u201939u201d/km
  • Distance: 1,05 km

Morning HRV: 115u00a0ms

C: 174g

F: 64g

P: 136g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 30x Bench Press
  2. 20x Back Rows
  3. 10x Push Press
  4. 3km run

Run 1u00a0

  • Time: 15:56
  • Pace: 4u201957u201d/km
  • Distance: 3,21 km

Morning HRV: 115u00a0ms

C: 143g

F: 56g

P: 125g

WOD 1; 5 Rounds w/ 50kg barbell

  1. 14x Walking Lunges
  2. 8x Squats
  3. 6x Bench Press

WOD 2; 5 Rounds w/ 60 kg barbell

  1. 8x Walking Lunges
  2. 4x Squats

WOD 3; 5 Rounds w/ 75 kg barbellu00a0

  1. 5x Squats

WOD 4; MediSports

Morning HRV: 141u00a0ms

C: 156g

F: 58g

P: 119g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Snatch Grip Deads
  2. 15x Std. Deads
  3. 15x Good mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Snatch Grip Deads
  2. 10x Std. Deads
  3. 10x Good mornings

WOD 3;u00a0

  1. Handball Practice

Morning HRV: 109u00a0ms

C: 136g

F: 51g

P: 116g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Push Press
  2. 15x Back Rows
  3. 15x Bench Press
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 5x Push Press
  2. 5x Back Rows
  3. 5x Bench Press

Run 1u00a0

  • Time: 04:35
  • Pace: 4u201925u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 04:34
  • Pace: 4u201926u201d/km
  • Distance: 1,03 km

Morning HRV: 94u00a0ms

C: 64g

F: 94g

P: 108g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 15x Deadlifts
  3. 10x Good Mornings
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 14x Walking Lunges
  2. 10x Deadlifts
  3. 5x Good Mornings
  4. 1km run

WOD 3; 5 Rounds w/ 60 kg barbellu00a0

  1. 8x Walking Lunges
  2. 6x Deadlifts
  3. 4x Squats

WOD 4; 5 Rounds w/ 80 kg barbellu00a0

  1. 5x Deadlift

Run 1u00a0

  • Time: 04:44
  • Pace: 4u201936u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 04:46
  • Pace: 4u201934u201d/km
  • Distance: 1,04 km

Rest and Recovery.

Morning HRV: 65u00a0ms

C: 134g

F: 79g

P: 146g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

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

WOD 3; 5 Rounds w/ 70 kg barbellu00a0

  1. 5x Squats

Run 1u00a0

  • Time: 04:51
  • Pace: 4u201942u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 04:49
  • Pace: 4u201936u201d/km
  • Distance: 1,05 km

Morning HRV: 71u00a0ms

C: 7g

F: 87g

P: 135g

Handball Practice.

1 km
Total Distance
1 /km
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