December 2019
The wider the base, the higher the pyramid
December 2019
Morning HRV: 75 ms
C: 5g
F: 144g
P: 152g
WOD 1; 5 Rounds w/ 40kg barbell
- 10x Good Mornings
- 10x Bench Press
- 10x Squats
- 1km
WOD 2; 5 Rounds w/ 50kg barbell
- 8x Squats
- 8x Good Mornings
- 8x Squats
WOD 3; 5 Rounds w/ 70 kg barbell
- 5x Squats
Run 2
- Time: 5:11
- Pace: 4’59”/km
- Distance: 1,04 km
Morning HRV: 79 ms
C: 2g
F: 115g
P: 200g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Push Press
- 20x Bench Press
- 15x Back Rows
WOD 2; 5 Rounds w/ 40kg barbell
- 8x Push Press
- 10x Bench Press
- 13x Back Rows
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Stf. Deads
- 6x Bench Press
- 6x Back Rows
WOD 4; 26km bike
Morning HRV: 47 ms
C: 6g
F: 145g
P: 159g
35km Bike
Morning HRV: 69 ms
C: 8g
F: 154g
P: 128g
WOD 1; 5 Rounds w/ 30kg barbell
- 18x Walking Lunges
- 16x Good Mornings
- 14x Bench Press
- 1km run
WOD 2; 5 Rounds w/ 40kg barbell
- 14x Walking Lunges
- 12x Good Mornings
- 10x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 10x Walking Lunges
- 8x Good Mornings
- 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
Travel Day.
@SVK
Zobor Hike
@SVK
40km Bike (Nr-Dycka)
@SVK
WOD 1; 5 Rounds w/ 40kg barbell
- 12x Deadlifts
- 10x Squats
- 12x Bench Press
- 500m run
WOD 2; 5 Rounds w/ 50kg barbell
- 12x Push Ups
- 8x Squats
- 10x Deadlifts
- 500m run
WOD 3; 5 Rounds w/ 65 kg barbell
- 6x Squats
- 5oom run
- 6x Deadlifts
- 500m run
Run 1
- Time: 10:24
- Pace: 5’04”/km
- Distance: 2,05 km
@SVK
WOD 1; 5 Rounds w/ 40kg barbell
- 14x Walking Lunges
- 12x Stf. Deadlifts
- 10x Back Rows
- 1km run
WOD 2; 5 Rounds w/ 50kg barbell
- 10x Walking Lunges
- 8x Stf. Deadlifts
- 6x Back Rows
- 2km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
Run 1
- Time: 10:24
- Pace: 5’04”/km
- Distance: 2,05 km
No record, @SVK
No record, @SVK
@SVK
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Push Press
- 15x Stf. Deadlifts
- 20x Walking Lunges
- 1km run
WOD 2; 5 Rounds w/ 40kg barbell
- 4x Push Press
- 9x Stf. Deadlifts
- 14x Walking Lunges
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 10x Walking Lunges
- 10x GHD Hammies
- 1km run
Run 1
- Time: 15:24
- Pace: 5’04”/km
- Distance: 3,05 km
@SVK
Wellness
@SVK
36km Bike (Nr-Pana)
@SVK
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Push Press
- 13x Squats
- 15x Bench Press
- 1km run
WOD 2; 5 Rounds w/ 40kg barbell
- 5x Push Press
- 8x Squats
- 10x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Squats
Run 1
- Time: 10:24
- Pace: 5’04”/km
- Distance: 2,05 km
@SVK
WOD 1; 5 Rounds w/ 30kg barbell
- 16x Walking Lunges
- 14x Good Mornings
- 12x Back Rows
WOD 2; 5 Rounds w/ 40kg barbell
- 14x Walking Lunges
- 8x Good Mornings
- 10x Back Rows
- 2km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 10x Walking Lunges
- 4x Back Rows
Run 1
- Time: 10:24
- Pace: 5’04”/km
- Distance: 2,05 km
Rest & Recovery
St. Martins / Wellness
Morning HRV: 92 ms
C: 22g
F: 136g
P: 186g
WOD 1; 5 Rounds w/ 30kg barbell
- 14x Walking Lunges
- 12x Good Mornings
- 8x Push Press
WOD 2; 5 Rounds w/ 40kg barbell
- 12x Walking Lunges
- 10x Good Mornings
- 8x Push Press
- 2km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 8x Walking Lunges
- 6x Good Mornings
WOD 4; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
Run 1
- Time: 10:24
- Pace: 5’04”/km
- Distance: 2,05 km
Morning HRV: 93 ms
C: 42g
F: 129g
P: 171g
WOD 1; 5 Rounds w/ 40kg barbell
- 12x Squats
- 12x Bench Press
- 12x Back Rows
- 1km
WOD 2; 5 Rounds w/ 50kg barbell
- 8x Squats
- 8x Bench Press
- 8x Back Rows
WOD 3; 1 Round: 5, 3, 1
- 2x 5x Squats 60kg
- 2x 3x Squats Bench Press 70kg
- 1x Squat (fail) 80kg
Run 1
- Time: 05:00
- Pace: 5’57”/km
- Distance: 1,01 km
Morning HRV: 45 ms
C: 77g
F: 152g
P: 126g
Morning HRV: 45 ms
C: 40g
F: 220g
P: 65g
WOD 1; 5 Rounds w/ 30kg barbell
- 14x Walking Lunges
- 12x Good Mornings
- 2km
WOD 2; 5 Rounds w/ 50kg barbell
- 12x Walking Lunges
- 12x Push Ups
WOD 3; 5 Rounds w/ 60 kg barbell
- 8x Walking Lunges
WOD 4; Handball Training
Run 1
- Time: 10:28
- Pace: 5’02”/km
- Distance: 2,09 km
Morning HRV: 51 ms
C: 74g
F: 280g
P: 242g
WOD 1; 5 Rounds w/ 40kg barbell
- 12x Deadlifts
- 10x Back Rows
- 8x Bench Press
WOD 2; 5 Rounds w/ 50kg barbell
- 8x Deadlifts
- 4x Back Rows
- 2x Bench Press
WOD 3; 5 Rounds w/ 80 kg barbell
- 5x Deadlifts
Morning HRV: 50 ms
C: 14g
F: 141g
P: 154g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Front Squats
- 15x Good Mornings
- 20x Bench Press
- 2km
WOD 2; 5 Rounds w/ 40kg barbell
- 12x Squats
- 12x Good Mornings
- 12x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Squats
- 6x Good Mornings
- 6x Bench Press
- 1km run
WOD 4; 5 Rounds w/ 70 kg barbell
- 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
Morning HRV: 66 ms
C: 30g
F: 204g
P: 134g
WOD 1; 5 Rounds w/ 20kg barbell
- 1km run
- 15x Strict Press
- 15x Biceps Curls
- 4x Yoke Walks
WOD 1; 5 Rounds w/ 60kg barbell
- 5x Squats
Morning HRV: 130 ms
C: 86g
F: 167g
P: 111g
WOD 1; 5 Rounds w/ 40kg barbell
- 16x Stf. Deadlifts
- 14x Bench Press
- 12x Back Rows
WOD 2; 5 Rounds w/ 50kg barbell
- 8x Stf. Deadlifts
- 8x Bench Press
- 8x Back Rows
WOD 3; 5 Rounds w/ 60 kg barbell
- 5x Stf. Deadlifts
- 1x Bench Press
- 3x Back Rows
WOD 4; walking
Morning HRV: 81 ms
C: 52g
F: 235g
P: 209g
WOD 1; 5 Rounds w/ 30kg barbell
- 14x Walking Lunges
- 12x Good Mornings
- 8x Hang Power Clean
- 2km
WOD 2; 5 Rounds w/ 40kg barbell
- 12x Walking Lunges
- 8x Good Mornings
- 8x Hang Power Clean
WOD 3; 5 Rounds w/ 60 kg barbell
- 8x Walking Lunges
Run 1
- Time: 10:21
- Pace: 4’57”/km
- Distance: 2,09 km
Morning HRV: 89 ms
C: 33g
F: 150g
P: 99g
Morning walk
Noon Bike, 25km
Morning HRV: 46 ms
C: 136g
F: 130g
P: 99g
WOD 1; 5 Rounds w/ 30kg barbell
- 11x Push Press
- 16x Bench Press
- 21x Back Rows
WOD 2; 5 Rounds w/ 40kg barbell
- 8x Push Press
- 12x Bench Press
- 10x Back Rows
WOD 3; 5 Rounds w/ 50 kg barbell
- 4x Push Press
- 5x Bench Press
- 6x Back Rows
WOD 4; 20km bike
Morning HRV: 75 ms
C: 32g
F: 214g
P: 152g
WOD 1; 5 Rounds w/ 30kg barbell
- 14x Good Mornings
- 12x Push Ups
- 10x Squats
WOD 2; 5 Rounds w/ 50kg barbell
- 8x Squats
- 6x Good Mornings
WOD 3; 5 Rounds w/ 70 kg barbell
- 5x Squats
Morning HRV: 66 ms
C: 20g
F: 137g
P: 174g
WOD 1; 5 Rounds w/ 40kg barbell
- 16x Walking Lunges
- 14x Bench Press
- 12x Back Rows
- 2km
WOD 2; 5 Rounds w/ 50kg barbell
- 12x Walking Lunges
- 10x Bench Press
- 8x Back Rows
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
- 4x Back Rows
Run 1
- Time: 10:21
- Pace: 4’57”/km
- Distance: 2,09 km
1
km
Total Distance
1
/km
Average pace