Jana Koss

100 imperfect movements cannot match a single beautiful one.

The wider the base, the higher the pyramid

December 2018

31.12.2018, Monday

New Year’s Zobor Trial.

4km uphill.

3th place in under 35, 5th place overall

30.12.2018, Sunday

Morning HRV: 71 ms

C:  g

F: g

P: g

Training

WOD 1; 5 Rounds w/ 40kg barbell

  1. 16x Walking Lunges
  2. 10x Squats 
  3. 5x Clean and Jerk

WOD 2; 5 Runds w/ 55 kg barbell

  1. 700 m run @ 14.0 km/h
  2. 12x Squat
  3. 10x Push ups

WOD 3; 5 Runds w/ 65kg barbell

  1. 600m Assault Bike (2:00 min)
  2. 6x Squat 
  3. 10x Push ups

WOD 4; 5 Runds w/ 75kg barbell

  1. 2x Squat 
  2. 10x Push ups

Run 1 – Run 5

  • Time: 2:55
  • Pace: 4’08”/km
  • Distance: 0,70 km

29.12.2018, Saturday

Travel Day @Schladming

28.12.2018, Friday

ski mountaineering @Schladming

27.12.2018, Thursday

ski mountaineering @Schladming

26.12.2018, Wednesday

ski mountaineering @Schladming

25.12.2018, Tuesday

ski mountaineering @Schladming

24.12.2018, Monday

Rest Day @Schladming

23.12.2018, Sunday

ski mountaineering @Schladming

22.12.2018, Saturday

Travel Day @Schladming

21.12.2018, Friday

Morning HRV: 130 ms

C:  g

F: g

P: g

Training

WOD 1; 5 Rounds w/ 35kg barbell

  1. 20x Deadlifts
  2. 15x Push ups
  3. 10x Push Press

WOD 2; 5 Runds w/ 55kg barbell

  1. 600 m run @ 14.5 km/h
  2. 10x Deadlifts
  3. 10x Push Ups

WOD 3; 5 Runds w/ 75kg barbell

  1. 400m Assault Bike (1:30 min)
  2. 5x Deadlifts

WOD 3; 5 Runds w/ 35kg barbell

  1. 10x Good Mornings
  2. 10x Back Rows

Run 1 – Run 5

  • Time: 1:45
  • Pace: 4’06”/km
  • Distance: 0,40 km

20.12.2018, Thursday

Christmas Market Visit

19.12.2018, Wednesday

Morning HRV: ms

C:  g

F: g

P: g

Training

WOD 1; 5 Rounds w/ 40kg barbell

  1. 5x Clean and jerk
  2. 15x Push ups
  3. 16x Walking Lunges

WOD 2; 5 Runds w/ 50kg barbell

  1. 700 m run @ 14.0 km/h
  2. 5x Clean & Jerk
  3. 10x Squat

WOD 3; 5 Runds w/ 60kg barbell

  1. 500m Assault Bike (1:30 min)
  2. 3x Squat Clean
  3. 6x Squat
  4. 9x Push ups

Run 1 – Run 5

  • Time: 2:55
  • Pace: 4’08”/km
  • Distance: 0,70 km

18.12.2018, Tuesday

Morning HRV: 181 ms

C: 63 g

F: 110 g

P: 173 g

Travel Day/ rest day.

17.12.2018, Monday

Morning HRV: 152 ms

C: 92g

F: 126g

P: 157g

Training

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Runds w/ 60kg barbell

  1. 2:40 min run @ 14.0 km/h (650m)
  2. 10x Squats

WOD 4; 5 Runds w/ 80kg barbell

500m recovery row

  1. 2x Squats
  2. 10x Push Ups

500m recovery row

Run 1 – Run 5

  • Time: 2:45 
  • Pace: 4’05”/km
  • Distance: 0,67 km

16.12.2018, Sunday

Morning HRV: 86 ms

C: 97 g

F: 121 g

P: 172 g

Training

WOD 1; 5 Rounds w/40 kg barbell

  1. 20x Deadlifts
  2. 15x Burpees
  3. 10x Hang Squat Cleans
  4. 3 km run

WOD 2; 5 Runds w/ 50kg barbell

  1. 15x Deadlifts
  2. 10x Push Ups
  3. 5x Hang Squat Cleans
  4. 2 km run

WOD 3; 5 Runds w/ 60kg barbell

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

WOD 2; 5 Runds w/ 80kg barbell

  1. 5x Deadlifts

Run 1 

  • Time: 15:14
  • Pace: 4’53”/km
  • Distance: 3,12 km

Run 2 

  • Time: 10:24
  • Pace: 5’01”/km
  • Distance: 2,07 km

Run 3 

  • Time: 05:03
  • Pace: 4’54”/km
  • Distance: 1,03 km

15.12.2018, Saturday

Morning HRV: 67 ms

C: 113 g

F: 106 g

P: 169 g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 30x Bench Press
  2. 20x Bck Rows
  3. 10x Good Mornings

WOD 2; 5 Runds w/ 40kg barbell

  1. 15x Bench Press
  2. 10x Bck Rows
  3. 5x Good Mornings

WOD 3; 5 Runds w/ 50kg barbell

  1. 8x Bench Press
  2. 8x Bck Rows
  3. 8x Good Mornings

14.12.2018, Friday

Morning HRV: ? ms

C: 77 g

F: 112 g

P: 166 g

Training

WOD 1; 5 Rounds w/ 20kg, 30kg, 40kg, 50kg, 60kg barbell

  1. 10x Squats
  2. 15x Push ups
  3. 20x Dumbell Snatch (15kg dumbell)

WOD 2; 5 Runds w/ 70kg barbell

  1. 600 m run @ 14.0 km/h
  2. 8x Squats
  3. 10x Stf Deadlifts w/15kg Dumbell

WOD 3; 6 Runds w/ 80kg barbell

  1. 600m, 5oom, 400m, 300m, 200m, 100m recovery row (@ 1:55 ms)
  2. 2x Squat

Run 1 – Run 5

  • Time: 2:30
  • Pace: 04’00”/km
  • Distance: 0,63 km

13.12.2018, Thursday

Morning HRV: 130 ms

C: 96 g

F: 114 g

P: 168 g

Training: Handball Practice

12.12.2018, Wednesday

Morning HRV: 82 ms

C: 133 g

F: 145 g

P: 168 g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 30x Walking Lunges
  2. 20x Push ups
  3. 10x Hang Clean & Jerk

WOD 2; 5 Runds w/ 40kg barbell

  1. 500 m run @ 14.5 km/h
  2. 8x Hang Clean & Jerk
  3. 10x Front Squat

WOD 3; 5 Runds w/ 50kg barbell

  1. 500m recovery row (under 2:00 min)
  2. 3x Squat Clean & Jerk

Run 1 – Run 5

  • Time: 2:00
  • Pace: 3’55”/km
  • Distance: 0,50 km

11.12.2018, Tuesday

Morning HRV: 176 ms

C: 53 g

F: 120 g

P: 131 g

Training

Rerst Day. 

Handball Proctice was cancelled.

10.12.2018, Monday

Morning HRV: 155 ms

C: 100 g

F: 101 g

P: 151 g

Training

WOD 1; 3 Rounds w/ 30kg barbell

  1. 10x Squats
  2. 15x Good Mornings
  3. 20x Back Row (barbell)

WOD 2; 3 Runds w/ 40kg barbell

  1. 10x Squats
  2. 10x Good Mornings
  3. 10x Back Row (15kg dumbells)

WOD 4; 3 Runds w/ 50kg barbell

  1. 10x Squats
  2. 5x Good Mornings
  3. 5x Back Row (20kg dumbells)

WOD 5; 5 Runds w/ 70kg barbell

  1. 559m run @14,3 km/h
  2. 8x Squats

WOD 6; 3 Runds 

  1. 500m row @1:50
  2. 10x STF Deadlifts (w/15kg dumbell)

Run 1 – Run 5

  • Time: 2:20
  • Pace: 3’54”/km
  • Distance: 0,59 km

09.12.2018, Sunday

Morning HRV: 89 ms

C: 85 g

F: 60 g

P: 164 g

Training

Game Day

08.12.2018, Saturday

Morning HRV: 54 ms

C: 115 g

F: 107 g

P: 145 g

Training

WOD 1; 5 Rounds

  1. 10x Push Ups
  2. 10x Pistols LL
  3. 10x Push Ups
  4. 10x Pistols RL

WOD 2;

2 Runds w/ 30kg barbell

  1. 20x Alternating Step Backs
  2. 10x Squats
  3. 1 km run

4 Runds w/ 40kg barbell

  1. 12x Alternating Step Backs
  2. 6x Squats
  3. 2 km run

6 Runds w/ 50kg barbell

  1. 6x Alternating Step Backs
  2. 3x Squats
  3. 3 km run

Run 1 

  • Time: 05:03
  • Pace: 4’55”/km
  • Distance: 1,02 km

Run 2 

  • Time: 10:08
  • Pace: 4’52”/km
  • Distance: 2,08 km

Run 3 

  • Time: 15:37
  • Pace: 5’03”/km
  • Distance: 3,09 km

07.12.2018, Friday

Morning HRV: 113 ms

C: 87 g

F: 122 g

P: 118 g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Hang Cleans
  2. 10x Front Squat
  3. 10x Push Press

WOD 2; 5 Runds w/ 30kg barbell

  1. 600 m run @ 14.3 km/h
  2. 5x Hang Clean
  3. 5x Front Squat
  4. 5x Push Press

WOD 3; 5 Runds w/ 50kg barbell

  1. 1000m recovery row (under 4:00 min)
  2. 3x Hang Clean & Jerk

Run 1 – Run 5

  • Time: 2:30
  • Pace: 3’54”/km
  • Distance: 0,60 km

06.12.2018, Thursday

Morning HRV: 93 ms

C: 183 g

F: 75 g

P: 127 g

Training

WOD 1; 5 Rounds w/ 30kg, 40kg, 50kg barbell

  1. 30x Bench Press w/30 kg barbell
  2. 15x Bench Press w/40kg barbell
  3. 8x Bench Press w/50kg barbell

WOD 2; 5 Runds w/ 20kg barbell

  1. 15x Biceps Curls
  2. 15x Stifflegged Deadlifts w/10 kg plates

WOD 3; 5 Runds w/ 30kg barbell

  1. 10x Good Mornings
  2. 10x Behind the Neck Press

05.12.2018, Wednesday

Morning HRV: 90 ms

C: 79 g

F: 103 g

P: 175 g

Training

WOD 1; 3 Rounds w/ 30kg barbell

  1. 20x Deadlifts
  2. 20x Bench Press
  3. 20x Back Rows

3 Rounds w/ 40 kg barbell

  1. 15x Deadlifts
  2. 15x Bench Press
  3. 15x Back Rows

3 km run

WOD 2; 5 Runds w/ 50kg barbell

  1. 10x Deadlifts
  2. 6x Bench Press
  3. 6x Back Rows
  4. 2 km run

WOD 3; 5 Runds w/ 70kg barbell

  1. 6x Deadlifts
  2. 15x Push ups
  3. 1 km run

WOD 4; 5 Runds w/ 80kg barbell

  1. 5x Deadlifts

Run 1 

  • Time: 15:26
  • Pace: 5’00”/km
  • Distance: 3,08 km

Run 2 

  • Time: 10:09
  • Pace: 4’55”/km
  • Distance: 2,06 km

Run 3 

  • Time: 4:51
  • Pace: 4’43”/km
  • Distance: 1,03 km

04.12.2018, Tuesday

Morning HRV: 88 ms

C: 139 g

F: 79 g

P: 126 g

Training

Handball Practice.

03.12.2018, Monday

Morning HRV: 97 ms

C: 95 g

F: 72 g

P: 160  g

Training

WOD 1; 5 Rounds w/ 20kg, 30kg, 40kg, 50kg, 60kg barbell

  1. 10x Squat
  2. 10x Hang Cleas (6x@60kg)

WOD 2; 5 Runds w/ 70kg barbell

  1. 500 m run @ 14.3 km/h
  2. 7x Squats

WOD 3; 5 Runds w/ 50kg barbell

  1. 10x Stiffleged Deadlifts
  2. 500m recovery row (under 1:50 min)

Run 1 – Run 5

  • Time: 2:00
  • Pace: 3’54”/km
  • Distance: 0,50 km

02.12.2018, Sunday

Morning HRV: 100 ms

C: 182 g

F: 65 g

P: 153 g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 25x Bench Press
  2. 20x Back Rows
  3. 10x Millitary Press
  4. 5x biceps curls

WOD 2; 5 Runds w/ 40kg barbell

  1. 15x Bench Press
  2. 15x Back Rows
  3. 10x Push Press

WOD 3; 5 Runds w/ 50kg barbell

  1. 8x Bench Press
  2. 8x Back Rows

01.12.2018, Saturday

Morning HRV: 85 ms

C: 123 g

F: 80 g

P: 148 g

Training

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Lunges
  2. 15x Good Mornings
  3. 20 Push Ups
  4. 3 km

WOD 2; 5 Runds w/ 40kg barbell

  1. 16x Lunges
  2. 10x Stiflegged Deadlifts
  3. 10 Bench Press

Run 1 

  • Time: 15:53
  • Pace: 5’02”/km
  • Distance: 3,16 km

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