Jana Koss

100 imperfect movements cannot match a single beautiful one.

The wider the base, the higher the pyramid

December 2019

Morning HRV: 75u00a0ms

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;u00a05 Rounds w/ 50kg barbell

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

WOD 3; 5 Rounds w/ 70 kg barbellu00a0

  1. 5x Squats

Run 2u00a0

  • Time: 5:11
  • Pace: 4u201959u201d/km
  • Distance: 1,04 km

Morning HRV: 79u00a0ms

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;u00a05 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

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

WOD 4; 26km bike

Morning HRV: 47u00a0ms

C: 6g

F: 145g

P: 159g

35km Bike

Morning HRV: 69u00a0ms

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;u00a05 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 barbellu00a0

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

Run 1u00a0

  • Time: 5:02
  • Pace: 4u201949u201d/km
  • Distance: 1,05 km

Run 2u00a0

  • Time: 4:48
  • Pace: 4u201943u201d/km
  • Distance: 1,02 km

Travel Day.

@SVK

Zobor Hike

@SVK

40km Bike (Nr-Dycka)

@SVK

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2;u00a05 Rounds w/ 50kg barbell

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

WOD 3; 5 Rounds w/ 65 kg barbellu00a0

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

Run 1u00a0

  • Time: 10:24
  • Pace: 5u201904u201d/km
  • Distance: 2,05 km

@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;u00a05 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 barbellu00a0

  1. 6x Walking Lunges

Run 1u00a0

  • Time: 10:24
  • Pace: 5u201904u201d/km
  • Distance: 2,05 km

No record, @SVK

No record, @SVK

@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;u00a05 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 barbellu00a0

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

Run 1u00a0

  • Time: 15:24
  • Pace: 5u201904u201d/km
  • Distance: 3,05 km

@SVK

Wellness

@SVK

36km Bike (Nr-Pana)

@SVK

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2;u00a05 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 barbellu00a0

  1. 6x Squats

Run 1u00a0

  • Time: 10:24
  • Pace: 5u201904u201d/km
  • Distance: 2,05 km

@SVK

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2;u00a05 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 barbellu00a0

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

Run 1u00a0

  • Time: 10:24
  • Pace: 5u201904u201d/km
  • Distance: 2,05 km

Rest & Recovery

St. Martins / Wellness

Morning HRV: 92u00a0ms

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;u00a05 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 barbellu00a0

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

WOD 4; 5 Rounds w/ 60 kg barbellu00a0

  1. 6x Walking Lunges

Run 1u00a0

  • Time: 10:24
  • Pace: 5u201904u201d/km
  • Distance: 2,05 km

Morning HRV: 93u00a0ms

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;u00a05 Rounds w/ 50kg barbell

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

WOD 3; 1 Round: 5, 3, 1u00a0

  1. 2x 5x Squats 60kg
  2. 2x 3x Squats Bench Press 70kg
  3. 1x Squat (fail) 80kg u00a0

Run 1u00a0

  • Time: 05:00
  • Pace: 5u201957u201d/km
  • Distance: 1,01 km

Morning HRV: 45u00a0ms

C: 77g

F: 152g

P: 126g

Morning HRV: 45u00a0ms

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;u00a05 Rounds w/ 50kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbellu00a0

  1. 8x Walking Lunges

WOD 4; Handball Training

Run 1u00a0

  • Time: 10:28
  • Pace: 5u201902u201d/km
  • Distance: 2,09 km

Morning HRV: 51u00a0ms

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;u00a05 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

Morning HRV: 50u00a0ms

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;u00a05 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  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 1u00a0

  • Time: 10:27
  • Pace: 5u201901u201d/km
  • Distance: 2,08 km

Run 2u00a0

  • Time: 5:23
  • Pace: 5u201912u201d/km
  • Distance: 1,03 km

Morning HRV: 66u00a0ms

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

Morning HRV: 130u00a0ms

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;u00a05 Rounds w/ 50kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbellu00a0

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

WOD 4; walking

Morning HRV: 81u00a0ms

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;u00a05 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbellu00a0

  1. 8x Walking Lunges

Run 1u00a0

  • Time: 10:21
  • Pace: 4u201957u201d/km
  • Distance: 2,09 km

Morning HRV: 89u00a0ms

C: 33g

F: 150g

P: 99g

Morning walk

Noon Bike, 25km

Morning HRV: 46u00a0ms

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;u00a05 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

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

WOD 4; 20km bike

Morning HRV: 75u00a0ms

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;u00a05 Rounds w/ 50kg barbell

  1. 8x Squats
  2. 6x Good Mornings

WOD 3; 5 Rounds w/ 70 kg barbellu00a0

  1. 5x Squats

Morning HRV: 66u00a0ms

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;u00a05 Rounds w/ 50kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbellu00a0

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

Run 1u00a0

  • Time: 10:21
  • Pace: 4u201957u201d/km
  • Distance: 2,09 km
1 km
Total Distance
1 /km
Average pace

Copyright © 2023 · All Rights Reserved · Jana Koss · Theme: by Jana et al. 😎