Jana Koss

100 imperfect movements cannot match a single beautiful one.

The wider the base, the higher the pyramid

February 2019

Morning HRV: 100u00a0ms

C: 103g

F: 99g

P: 173g

WOD 1;u00a0

  1. 2 km run

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Stf. Deadlifts w/15kg plates
  2. 10x Back Rows
  3. 10x Bench Press
  4. 3 km run

WOD 3; 5 Runds w/ 50 kg barbellu00a0

  1. 10x Bench Press

Run 1u00a0

  • Time: 10:26
  • Pace: 4u201957u201d/km
  • Distance: 2,12 km

Run 2

  • Time: 15:22
  • Pace: 4u201951u201d/km
  • Distance: 3,17 km

Morning HRV: 111u00a0ms

C: 173g

F: 89g

P: 130g

WOD 1; 5 Rounds w/ BW

  1. 5x Burpees
  2. 10x Pistols
  3. 5x Burpees
  4. 10x Pistols
  5. 2 km run

WOD 2; 5 Runds w/ 60 kg barbell

  1. 10x Squats
  2. 10x Push Ups
  3. 1 km run

WOD 3; 5 Runds w/ 70 kg barbellu00a0

  1. 5x Squats
  2. 5x Push Ups
  3. 1km run

Run 1u00a0

  • Time: 10:07
  • Pace: 4u201942u201d/km
  • Distance: 2,15 km

Run 2

  • Time: 05:03
  • Pace: 4u201951u201d/km
  • Distance: 1,1 km

Run 3

  • Time: 04:56
  • Pace: 4u201950u201d/km
  • Distance: 1,04 km

Morning HRV: 126u00a0ms

C: 365g

F: 148g

P: 98g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Runds w/ 40 kg barbell

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

WOD 3; 5 Runds w/ 50 kg barbellu00a0

  1. 8x Stf. Deadlifts
  2. 8x Bench Press

Run 1u00a0

  • Time: 14:46
  • Pace: 4u201938u201d/km
  • Distance: 3,18 km

Run 2

  • Time: 10:04
  • Pace: 4u201947u201d/km
  • Distance: 2,1 km

Run 3

  • Time: 04:49
  • Pace: 4u201938u201d/km
  • Distance: 1,04 km

Morning HRV: 83u00a0ms

C: 112g

F: 105g

P: 137g

Rest and recovery.

Morning HRV: 83u00a0ms

C: 363g

F: 153g

P: 94g

WOD 1; 5 Rounds w/30kg barbell

  1. 1ox Squats
  2. 15x Push Prss
  3. 20x Back Rows
  4. 2 km run

WOD 2; 3 Runds w/ 40, 50, 60kg barbell

  1. 10x Squats
  2. 10x Back rows w/15kg plates
  3. 10x Push Ups
  4. 1 km run

WOD 3; 5 Runds w/ 80kg barbell

  1. 1x Squatu00a0
  2. 10x Push ups
  3. 10x BAck Rows w/15kg plates

Run 1u00a0

  • Time: 09:38
  • Pace: 4u201930u201d/km
  • Distance: 2,14 km

Run 2u00a0

  • Time: 04:24
  • Pace: 4u201934u201d/km
  • Distance: 1,02km

Run 3

  • Time: 04:42
  • Pace: 4u201936u201d/km
  • Distance: 1,02km

Run 4

  • Time: 04:55
  • Pace: 4u201948u201d/km
  • Distance: 1,02km

Morning HRV: 96u00a0ms

C: 276g

F: 112g

P: 143g

WOD 1; 5 Rounds w/40kg barbell

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

WOD 2; 5 Runds w/ 50kg barbell

  1. 5x Cleans and Jerks
  2. 10x Deadlifts
  3. 10x Push Ups
  4. 2 km run

WOD 3; 5 Runds w/ 70kg barbell

  1. 8x Deadliftsu00a0
  2. 8x Burpees
  3. 8x Stf. Deadlifts w/20kg plates
  4. 1 km run

Wod 4:u00a05 Runds w/ 80kg barbell

  1. 5x Deadliftsu00a0
  2. 10x Push ups

Run 1u00a0

  • Time: 14:27
  • Pace: 4u201933u201d/km
  • Distance: 3,18 km

Run 2u00a0

  • Time: 09:39
  • Pace: 4u201938u201d/km
  • Distance: 2,08km

Run 3u00a0

  • Time: 04:46
  • Pace: 4u201941u201d/km
  • Distance: 1,02km

Morning HRV: 110u00a0ms

C: 190g

F: 102g

P: 158g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Push Ups
  2. 8x Push Press
  3. 8x Front Squats
  4. 1 km run

WOD 3; 5 Runds w/ 50 kg barbellu00a0

  1. 5x Jerks
  2. 5x Front Squats
  3. 5x Push Ups
  4. 1 km

Run 1 – Run 3

  • Time: 04:55
  • Pace: 4u201955u201d/km
  • Distance: 1 km

Morning HRV: 122u00a0ms

C: 171g

F: 102g

P: 126g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Stf. Deadlifts
  2. 20x Back Rows
  3. 20x Bench Press
  4. 3 km run

WOD 2; 5 Runds w/ 40 kg barbell

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

WOD 3; 5 Runds w/ 50 kg barbellu00a0

  1. 8x Stf. Deadlifts
  2. 8x Bench Press
  3. 8x Burpees

Run 1u00a0

  • Time: 15:37
  • Pace: 4u201957u201d/km
  • Distance: 3 km

Run 2

  • Time: 5:10
  • Pace: 5u201901u201d/km
  • Distance: 1 km

Morning HRV: 101u00a0ms

C: 166g

F: 102g

P: 118g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Deadlifts
  2. 15x Burpees
  3. 15x Squats
  4. 2 km run

WOD 2; 5 Runds w/ 50 kg barbell

  1. 10x Deadlifts
  2. 10x Squats
  3. 10x Push Ups
  4. 2 km run

WOD 3; 5 Runds w/ 60 kg barbellu00a0

  1. 5x Deadlifts
  2. 5x Squats
  3. 5x Push Ups
  4. 1 km

Run 1 u2013 Run 2

  • Time: 10:00
  • Pace: 4u201950u201d/km
  • Distance: 2 km

Run 3

  • Time: 4:52
  • Pace: 4u201942u201d/km
  • Distance: 1 km

Morning HRV: 84u00a0ms

C: 256g

F: 145g

P: 157g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Deadlifts
  2. 20x Back Rows
  3. 10x Good Mornings
  4. 1 km run

WOD 2; 5 Runds w/ 40 kg barbell

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

WOD 3; 3 Runds w/ 50 kg barbellu00a0

  1. 5x Stf. Deadlifts
  2. 5x Bench Press
  3. 5x Back Rows
  4. 1 km

Run 1 u2013 Run 3

  • Time: 4:50
  • Pace: 4u201942u201d/km
  • Distance: 1 km

Morning HRV: 95u00a0ms

C: 167g

F: 75g

P: 146g

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

  1. 10x Squats
  2. 15x Burpees

WOD 2; 3 Runds w/ 60 kg barbell

  1. 2km + 1 km (last round)
  2. 10x Squatsu00a0u00a0
  3. 15x Push Ups

WOD 3; 3 Runds w/ 80 kg barbellu00a0

  1. 3x Back Squats
  2. 10x push ups

Run 1 u2013 Run 2

  • Time: 9:46
  • Pace: 4u201936u201d/km
  • Distance: 2 km

Run 3

  • Time: 4:48
  • Pace: 4u201944u201d/km
  • Distance: 1 km

Morning HRV: 79u00a0ms

C: 418g

F: 145g

P: 122g

Recovery.

Morning HRV: 71u00a0ms

C: 148g

F: 84g

P: 221g

WOD 1; 5 Rounds w/30kg barbell

  1. 30x Deadlifts
  2. 30x Bench Press
  3. 30s Hansdstand Hold
  4. 3 km run

WOD 2; 5 Runds w/ 50kg barbell

  1. 15x Deadlifts
  2. 15x Push ups
  3. 15x Plate Back Rows (10kg)
  4. 2 km run

WOD 3; 3 Runds w/ 75 kg barbell

  1. 10x Deadliftsu00a0
  2. 10x Burpees
  3. 10x Plate Shoulder Press (5kg)
  4. 1 km run

Run 1u00a0

  • Time: 15:15
  • Pace: 4u201943u201d/km
  • Distance: 3,23 km

Run 2u00a0

  • Time: 10:07
  • Pace: 4u201951u201d/km
  • Distance: 2,08km

Run 3u00a0

  • Time: 04:52
  • Pace: 4u201943u201d/km
  • Distance: 1,03km

Morning HRV: 90u00a0ms

C: 332g

F: 100g

P: 84g

WOD 1; 3 Rounds w/30kg barbell

  1. 10x Clean & Jerks
  2. 15x Burpees
  3. 20x Back Rows
  4. 2 km run

WOD 2; 3 Runds w/ 40kg barbell

  1. 5x Clean & Jerks
  2. 10x Pistols
  3. 15x Push Ups
  4. 2 km run

WOD 3; 3 Runds w/ 50kg barbell

  1. 5x Jerksu00a0
  2. 5x Front Squats
  3. 5x Stf. deadlifts
  4. 1 km run

Run 1u00a0

  • Time: 09:51
  • Pace: 4u201940u201d/km
  • Distance: 2,10km

Run 2u00a0

  • Time: 09:51
  • Pace: 4u201940u201d/km
  • Distance: 2,10km

Run 3u00a0

  • Time: 04:44
  • Pace: 4u201938u201d/km
  • Distance: 1,02km

Morning HRV: 93u00a0ms

C: 177g

F: 91g

P: 144g

WOD 1; 3 Rounds w/30kg barbell

  1. 30x Burpees
  2. 30x Squats
  3. 30x Stf. Deadlifts
  4. 3 km run

WOD 2; 2 Runds w/ 50kg barbell

  1. 20x Squats
  2. 20x Push Ups
  3. 20x Dedlifts
  4. 2 km run

WOD 3; 1 Runds w/ 75kg barbell

  1. 10x Squatsu00a0
  2. 10x Push Ups
  3. 10x Deadlifts
  4. 1 km run

Run 1u00a0

  • Time: 14:54
  • Pace: 4u201939u201d/km
  • Distance: 3,20 km

Run 2u00a0

  • Time: 09:51
  • Pace: 4u201940u201d/km
  • Distance: 2,11km

Run 3u00a0

  • Time: 04:41
  • Pace: 4u201936u201d/km
  • Distance: 1,01km

Morning HRV: 100u00a0ms

C: 152g

F: 91g

P: 161g

Recovery Day.

Morning HRV: 91u00a0ms

C: 154g

F: 91g

P: 144g

WOD 1; 3 Rounds w/30kg barbell

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

WOD 2; 2 Runds w/ 40kg barbell

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

WOD 3; 1 Runds w/ 50kg barbell

  1. 5x Front Squatu00a0
  2. 5x Jerk
  3. 5x Bench Press
  4. 1 km run

Wod 4: Handball Practice

Run 1u00a0

  • Time: 15:19
  • Pace: 5u201900u201d/km
  • Distance: 3,06 km

Run 2u00a0

  • Time: 09:59
  • Pace: 4u201954u201d/km
  • Distance: 2,04km

Run 3u00a0

  • Time: 04:49
  • Pace: 4u201946u201d/km
  • Distance: 1,01km

Morning HRV: 140u00a0ms

C: 185g

F: 101g

P: 169g

WOD 1; 6 Rounds w/20, 30, 40, 50, 60kg barbell

  1. 10x, Squats
  2. 10x Push Jerksu00a0
  3. 15x Push Ups

WOD 2; 5 Runds w/ 75 kg barbell

  1. 500 m run @ 15.0 km/h
  2. 5x Squatsu00a0u00a0
  3. 10x Push Ups

WOD 3; 5 Runds w/ 80 kg barbell

  1. 300 m rowu00a0
  2. 2x Back Squats

Run 1 u2013 Run 5

  • Time: 1:55
  • Pace: 3u201950u201d/km
  • Distance: 0,5 km

Morning HRV: 102u00a0ms

C: 124g

F: 84g

P: 195g

Game Day.

Morning HRV: 137u00a0ms

C: 73g

F: 96g

P: 189g

WOD 1; 5 Rounds w/30 kg barbell

  1. 25x Bench Press
  2. 20x Back Rows
  3. 15x Stf. Deaedlifts
  4. 10x Good Mornings
  5. 2km run

WOD 2; 5u00a0Runds w/ 40kg barbell

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

WOD 3; 5u00a0Runds w/ 50kg barbell

  1. 8x Stf. Deadlifts
  2. 8x Bench Press

Run 1u00a0

  • Time: 10:18
  • Pace: 4u201957u201d/km
  • Distance: 2,08 km

Run 2u00a0

  • Time: 10:12
  • Pace: 4u201951u201d/km
  • Distance: 2,10 km

Morning HRV: 96u00a0ms

C: 171g

F: 82g

P: 148g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 5x Hang Clean and Jerku00a0
  3. 10x Bench Press

WOD 2; 5 Runds w/ 50 kg barbell

  1. 400 m run @ 15.5 km/h
  2. 10x Walking Lunges u00a0
  3. 5x Jerks
  4. 5x Bench Press

WOD 3; 5 Runds w/ 10 kg plates

  1. 250 m row @0:60 min
  2. 10x Back Rows

Run 1 u2013 Run 5

  • Time: 1:31
  • Pace: 3u201940u201d/km
  • Distance: 0,40 km

Morning HRV: 107u00a0ms

C: 275g

F: 104g

P: 109g

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

  1. 10x Squats
  2. 10x Burpees
  3. 3 km run

WOD 2; 5u00a0Runds w/ 60kg barbell

  1. 10x Squats
  2. 2 km run

WOD 3; 5u00a0Runds w/ 80kg barbell

  1. 1x Squat + 10 sec. hold
  2. 15x Push Ups

Wod 4: Handball Practice

Run 1u00a0

  • Time: 14:54
  • Pace: 4u201941u201d/km
  • Distance: 3,18 km

Run 2u00a0

  • Time: 09:41
  • Pace: 4u201928u201d/km
  • Distance: 2,17km

Morning HRV: 142u00a0ms

C: 139g

F: 89g

P: 154g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x, Front Squats
  2. 10x Push Jerksu00a0
  3. 10x Good Mornings

WOD 2; 5 Runds w/ 40 kg barbell

  1. 500 m run @ 14.0 km/h
  2. 8x Front Squatsu00a0u00a0
  3. 8x Push Ups
  4. 8x Push Jerk

WOD 3;u00a0

  1. 2500 m rowu00a0

Run 1 u2013 Run 5

  • Time: 2:10
  • Pace: 4u201910u201d/km
  • Distance: 0,5 km

Morning HRV: 153u00a0ms

C: 52g

F: 102g

P: 171g

Rest and recovery.

Morning HRV: 137u00a0ms

C: 156g

F: 85g

P: 137g

WOD 1; 5 Rounds w/ 30 (2x), 40(2x), 50kg barbell

  1. 10x, Pistols
  2. 10, 8, 5x Push Jerksu00a0
  3. 10,8, 5x Back Squats

WOD 2; 5 Runds w/ 60 kg barbell

  1. 300 m run @ 16.0 km/h
  2. 8x Squatsu00a0u00a0
  3. 16x Push Ups

WOD 3; 5 Runds w/ 15 kg dumbbell

  1. 350 m rowu00a0
  2. 15x Back Rows

Run 1 u2013 Run 5

  • Time: 1:08
  • Pace: 3u201940u201d/km
  • Distance: 0,3 km

Morning HRV: 87u00a0ms

C: 154g

F: 68g

P: 171g

WOD 1; 5 Rounds w/40 kg barbell

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

WOD 2; 5u00a0Runds w/ 50kg barbell

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

WOD 3; 5u00a0Runds w/ 60kg barbell

  1. 10x Deadlifts
  2. 10x Push Ups
  3. 1 km run

WOD 4; 5u00a0Runds w/ 80kg barbell

  1. 5x Deadlifts

Run 1u00a0

  • Time: 15:23
  • Pace: 4u201957u201d/km
  • Distance: 3,12 km

Run 2u00a0

  • Time: 10:14
  • Pace: 4u201957u201d/km
  • Distance: 2,11 km

Run 3u00a0

  • Time: 05:03
  • Pace: 4u201954u201d/km
  • Distance: 1,03 km

Morning HRV: 86u00a0ms

C: 16g

F: 128g

P: 223g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Stf. deadliftsu00a0
  2. 10x Behind the neck press
  3. 10x good mornings
  4. 10x back rows

WOD 2; 5 Runds w/ 40 kg barbell

  1. 10x Stf. deadliftsu00a0
  2. 10x Bench Press
  3. 10x back rows

WOD 3; 5 Runds w/ 50 kg barbell

  1. 8x Stf. deadliftsu00a0
  2. 8x Bench Press

Morning HRV: 113u00a0ms

C: 45g

F: 92g

P: 248g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 24x Walking Lunges
  2. 6x Front Squatu00a0
  3. 10x Bench Press

WOD 2; 5 Runds w/ 50 kg barbell

  1. 650 m run @ 14.0 km/h
  2. 6x Squatsu00a0u00a0
  3. 6x Bench Press

WOD 3; 5 Runds w/ 75 kg barbell

  1. 200 m row @0:50 min
  2. 3x Back Squats
  3. 10x Push Ups

Run 1 u2013 Run 5

  • Time: 2:40
  • Pace: 4u201907u201d/km
  • Distance: 0,65 km
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Total Distance
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Average pace

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