Jana Koss

100 imperfect movements cannot match a single beautiful one.

December 2019

The wider the base, the higher the pyramid

December 2019

31.12.2019, Tuesday

Morning HRV: 75 ms

C: 5g

F: 144g

P: 152g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Good Mornings
  2. 10x Bench Press
  3. 10x Squats
  4. 1km

WOD 2; 5 Rounds w/ 50kg barbell

  1. 8x Squats
  2. 8x Good Mornings
  3. 8x Squats

WOD 3; 5 Rounds w/ 70 kg barbell 

  1. 5x Squats

Run 2 

  • Time: 5:11
  • Pace: 4’59”/km
  • Distance: 1,04 km

30.12.2019, Monday

Morning HRV: 79 ms

C: 2g

F: 115g

P: 200g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40kg barbell

  1. 8x Push Press
  2. 10x Bench Press
  3. 13x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Stf. Deads
  2. 6x Bench Press
  3. 6x Back Rows

WOD 4; 26km bike

29.12.2019, Sunday

Morning HRV: 47 ms

C: 6g

F: 145g

P: 159g

35km Bike

28.12.2019, Saturday

Morning HRV: 69 ms

C: 8g

F: 154g

P: 128g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 18x Walking Lunges
  2. 16x Good Mornings
  3. 14x Bench Press
  4. 1km run

WOD 2; 5 Rounds w/ 40kg barbell

  1. 14x Walking Lunges
  2. 12x Good Mornings
  3. 10x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 10x Walking Lunges
  2. 8x Good Mornings
  3. 6x Bench Press

Run 1 

  • Time: 5:02
  • Pace: 4’49”/km
  • Distance: 1,05 km

Run 2 

  • Time: 4:48
  • Pace: 4’43”/km
  • Distance: 1,02 km

27.12.2019, Friday

Travel Day.

26.12.2019, Thursday

@SVK

Zobor Hike

25.12.2019, Wednesday

@SVK

40km Bike (Nr-Dycka)

24.12.2019, Tuesday

@SVK

WOD 1; 5 Rounds w/ 40kg barbell

  1. 12x Deadlifts
  2. 10x Squats
  3. 12x Bench Press
  4. 500m run

WOD 2; 5 Rounds w/ 50kg barbell

  1. 12x Push Ups
  2. 8x Squats
  3. 10x Deadlifts
  4. 500m run

WOD 3; 5 Rounds w/ 65 kg barbell 

  1. 6x Squats
  2. 5oom run
  3. 6x Deadlifts
  4. 500m run

Run 1 

  • Time: 10:24
  • Pace: 5’04”/km
  • Distance: 2,05 km

23.12.2019, Monday

@SVK

WOD 1; 5 Rounds w/ 40kg barbell

  1. 14x Walking Lunges
  2. 12x Stf. Deadlifts
  3. 10x Back Rows
  4. 1km run

WOD 2; 5 Rounds w/ 50kg barbell

  1. 10x Walking Lunges
  2. 8x Stf. Deadlifts
  3. 6x Back Rows
  4. 2km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges

Run 1 

  • Time: 10:24
  • Pace: 5’04”/km
  • Distance: 2,05 km

22.12.2019, Sunday

No record, @SVK

21.12.2019, Saturday

No record, @SVK

20.12.2019, Friday

@SVK

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Push Press
  2. 15x Stf. Deadlifts
  3. 20x Walking Lunges
  4. 1km run

WOD 2; 5 Rounds w/ 40kg barbell

  1. 4x Push Press
  2. 9x Stf. Deadlifts
  3. 14x Walking Lunges
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 10x Walking Lunges
  2. 10x GHD Hammies
  3. 1km run

Run 1 

  • Time: 15:24
  • Pace: 5’04”/km
  • Distance: 3,05 km

19.12.2019, Thursday

@SVK

Wellness

18.12.2019, Wednesday

@SVK

36km Bike (Nr-Pana)

17.12.2019, Tuesday

@SVK

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Push Press
  2. 13x Squats
  3. 15x Bench Press
  4. 1km run

WOD 2; 5 Rounds w/ 40kg barbell

  1. 5x Push Press
  2. 8x Squats
  3. 10x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Squats

Run 1 

  • Time: 10:24
  • Pace: 5’04”/km
  • Distance: 2,05 km

16.12.2019, Monday

@SVK

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Walking Lunges
  2. 14x Good Mornings
  3. 12x Back Rows

WOD 2; 5 Rounds w/ 40kg barbell

  1. 14x Walking Lunges
  2. 8x Good Mornings
  3. 10x Back Rows
  4. 2km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 10x Walking Lunges
  2. 4x Back Rows

Run 1 

  • Time: 10:24
  • Pace: 5’04”/km
  • Distance: 2,05 km

15.12.2019, Sunday

Rest & Recovery

14.12.2019, Saturday

St. Martins / Wellness

13.12.2019, Friday

Morning HRV: 92 ms

C: 22g

F: 136g

P: 186g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 14x Walking Lunges
  2. 12x Good Mornings
  3. 8x Push Press

WOD 2; 5 Rounds w/ 40kg barbell

  1. 12x Walking Lunges
  2. 10x Good Mornings
  3. 8x Push Press
  4. 2km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 8x Walking Lunges
  2. 6x Good Mornings

WOD 4; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges

Run 1 

  • Time: 10:24
  • Pace: 5’04”/km
  • Distance: 2,05 km

12.12.2019, Thursday

Morning HRV: 93 ms

C: 42g

F: 129g

P: 171g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 12x Squats
  2. 12x Bench Press
  3. 12x Back Rows
  4. 1km

WOD 2; 5 Rounds w/ 50kg barbell

  1. 8x Squats
  2. 8x Bench Press
  3. 8x Back Rows

WOD 3; 1 Round: 5, 3, 1 

  1. 2x 5x Squats 60kg
  2. 2x 3x Squats Bench Press 70kg
  3. 1x Squat (fail) 80kg  

Run 1 

  • Time: 05:00
  • Pace: 5’57”/km
  • Distance: 1,01 km

11.12.2019, Wednesday

Morning HRV: 45 ms

C: 77g

F: 152g

P: 126g

10.12.2019, Tuesday

Morning HRV: 45 ms

C: 40g

F: 220g

P: 65g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 14x Walking Lunges
  2. 12x Good Mornings
  3. 2km

WOD 2; 5 Rounds w/ 50kg barbell

  1. 12x Walking Lunges
  2. 12x Push Ups

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 8x Walking Lunges

WOD 4; Handball Training

Run 1 

  • Time: 10:28
  • Pace: 5’02”/km
  • Distance: 2,09 km

09.12.2019, Monday

Morning HRV: 51 ms

C: 74g

F: 280g

P: 242g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 12x Deadlifts
  2. 10x Back Rows
  3. 8x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

  1. 8x Deadlifts
  2. 4x Back Rows
  3. 2x Bench Press

WOD 3; 5 Rounds w/ 80 kg barbell

  1. 5x Deadlifts

08.12.2019, Sunday

Morning HRV: 50 ms

C: 14g

F: 141g

P: 154g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Front Squats
  2. 15x Good Mornings
  3. 20x Bench Press
  4. 2km

WOD 2; 5 Rounds w/ 40kg barbell

  1. 12x Squats
  2. 12x Good Mornings
  3. 12x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Squats
  2. 6x Good Mornings
  3. 6x Bench Press
  4. 1km run

WOD 4; 5 Rounds w/ 70 kg barbell

  1. 3x Squats

Run 1 

  • Time: 10:27
  • Pace: 5’01”/km
  • Distance: 2,08 km

Run 2 

  • Time: 5:23
  • Pace: 5’12”/km
  • Distance: 1,03 km

07.12.2019, Saturday

Morning HRV: 66 ms

C: 30g

F: 204g

P: 134g

WOD 1; 5 Rounds w/ 20kg barbell

  1. 1km run
  2. 15x Strict Press
  3. 15x Biceps Curls
  4. 4x Yoke Walks

WOD 1; 5 Rounds w/ 60kg barbell

  1. 5x Squats

06.12.2019, Friday

Morning HRV: 130 ms

C: 86g

F: 167g

P: 111g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 16x Stf. Deadlifts
  2. 14x Bench Press
  3. 12x Back Rows

WOD 2; 5 Rounds w/ 50kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbell 

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

WOD 4; walking

05.12.2019, Thursday

Morning HRV: 81 ms

C: 52g

F: 235g

P: 209g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 14x Walking Lunges
  2. 12x Good Mornings
  3. 8x Hang Power Clean
  4. 2km

WOD 2; 5 Rounds w/ 40kg barbell

  1. 12x Walking Lunges
  2. 8x Good Mornings
  3. 8x Hang Power Clean

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 8x Walking Lunges

Run 1 

  • Time: 10:21
  • Pace: 4’57”/km
  • Distance: 2,09 km

04.12.2019, Wednesday

Morning HRV: 89 ms

C: 33g

F: 150g

P: 99g

Morning walk

Noon Bike, 25km

03.12.2019, Tuesday

Morning HRV: 46 ms

C: 136g

F: 130g

P: 99g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 11x Push Press
  2. 16x Bench Press
  3. 21x Back Rows

WOD 2; 5 Rounds w/ 40kg barbell

  1. 8x Push Press
  2. 12x Bench Press
  3. 10x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

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

WOD 4; 20km bike

02.12.2019, Monday

Morning HRV: 75 ms

C: 32g

F: 214g

P: 152g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 14x Good Mornings
  2. 12x Push Ups
  3. 10x Squats

WOD 2; 5 Rounds w/ 50kg barbell

  1. 8x Squats
  2. 6x Good Mornings

WOD 3; 5 Rounds w/ 70 kg barbell 

  1. 5x Squats

01.12.2019, Sunday

Morning HRV: 66 ms

C: 20g

F: 137g

P: 174g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 16x Walking Lunges
  2. 14x Bench Press
  3. 12x Back Rows
  4. 2km

WOD 2; 5 Rounds w/ 50kg barbell

  1. 12x Walking Lunges
  2. 10x Bench Press
  3. 8x Back Rows

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 4x Back Rows

Run 1 

  • Time: 10:21
  • Pace: 4’57”/km
  • Distance: 2,09 km

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