Jana Koss

100 imperfect movements cannot match a single beautiful one.

February 2019

The wider the base, the higher the pyramid

February 2019

28.02.2019, Thursday

Morning HRV: 100 ms

C: 103g

F: 99g

P: 173g

WOD 1; 

  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 barbell 

  1. 10x Bench Press

Run 1 

  • Time: 10:26
  • Pace: 4’57”/km
  • Distance: 2,12 km

Run 2

  • Time: 15:22
  • Pace: 4’51”/km
  • Distance: 3,17 km

27.02.2019, Wednesday

Morning HRV: 111 ms

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 barbell 

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

Run 1 

  • Time: 10:07
  • Pace: 4’42”/km
  • Distance: 2,15 km

Run 2

  • Time: 05:03
  • Pace: 4’51”/km
  • Distance: 1,1 km

Run 3

  • Time: 04:56
  • Pace: 4’50”/km
  • Distance: 1,04 km

26.02.2019, Tuesday

Morning HRV: 126 ms

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 barbell 

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

Run 1 

  • Time: 14:46
  • Pace: 4’38”/km
  • Distance: 3,18 km

Run 2

  • Time: 10:04
  • Pace: 4’47”/km
  • Distance: 2,1 km

Run 3

  • Time: 04:49
  • Pace: 4’38”/km
  • Distance: 1,04 km

25.02.2019, Monday

Morning HRV: 83 ms

C: 112g

F: 105g

P: 137g

Rest and recovery.

24.02.2019, Sunday

Morning HRV: 83 ms

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

Run 1 

  • Time: 09:38
  • Pace: 4’30”/km
  • Distance: 2,14 km

Run 2 

  • Time: 04:24
  • Pace: 4’34”/km
  • Distance: 1,02km

Run 3

  • Time: 04:42
  • Pace: 4’36”/km
  • Distance: 1,02km

Run 4

  • Time: 04:55
  • Pace: 4’48”/km
  • Distance: 1,02km

23.02.2019, Saturday

Morning HRV: 96 ms

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

Wod 4: 5 Runds w/ 80kg barbell

  1. 5x Deadlifts 
  2. 10x Push ups

Run 1 

  • Time: 14:27
  • Pace: 4’33”/km
  • Distance: 3,18 km

Run 2 

  • Time: 09:39
  • Pace: 4’38”/km
  • Distance: 2,08km

Run 3 

  • Time: 04:46
  • Pace: 4’41”/km
  • Distance: 1,02km

22.02.2019, Friday

Morning HRV: 110 ms

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 barbell 

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

Run 1 – Run 3

  • Time: 04:55
  • Pace: 4’55”/km
  • Distance: 1 km

21.02.2019, Thursday

Morning HRV: 122 ms

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 barbell 

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

Run 1 

  • Time: 15:37
  • Pace: 4’57”/km
  • Distance: 3 km

Run 2

  • Time: 5:10
  • Pace: 5’01”/km
  • Distance: 1 km

20.02.2019, Wednesday

Morning HRV: 101 ms

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 barbell 

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

Run 1 – Run 2

  • Time: 10:00
  • Pace: 4’50”/km
  • Distance: 2 km

Run 3

  • Time: 4:52
  • Pace: 4’42”/km
  • Distance: 1 km

19.02.2019, Tuesday

Morning HRV: 84 ms

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 barbell 

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

Run 1 – Run 3

  • Time: 4:50
  • Pace: 4’42”/km
  • Distance: 1 km

18.02.2019, Monday

Morning HRV: 95 ms

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 Squats  
  3. 15x Push Ups

WOD 3; 3 Runds w/ 80 kg barbell 

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

Run 1 – Run 2

  • Time: 9:46
  • Pace: 4’36”/km
  • Distance: 2 km

Run 3

  • Time: 4:48
  • Pace: 4’44”/km
  • Distance: 1 km

17.02.2019, Sunday

Morning HRV: 79 ms

C: 418g

F: 145g

P: 122g

Recovery.

16.02.2019, Saturday

Morning HRV: 71 ms

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

Run 1 

  • Time: 15:15
  • Pace: 4’43”/km
  • Distance: 3,23 km

Run 2 

  • Time: 10:07
  • Pace: 4’51”/km
  • Distance: 2,08km

Run 3 

  • Time: 04:52
  • Pace: 4’43”/km
  • Distance: 1,03km

15.02.2019, Friday

Morning HRV: 90 ms

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

Run 1 

  • Time: 09:51
  • Pace: 4’40”/km
  • Distance: 2,10km

Run 2 

  • Time: 09:51
  • Pace: 4’40”/km
  • Distance: 2,10km

Run 3 

  • Time: 04:44
  • Pace: 4’38”/km
  • Distance: 1,02km

14.02.2019, Thursday

Morning HRV: 93 ms

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

Run 1 

  • Time: 14:54
  • Pace: 4’39”/km
  • Distance: 3,20 km

Run 2 

  • Time: 09:51
  • Pace: 4’40”/km
  • Distance: 2,11km

Run 3 

  • Time: 04:41
  • Pace: 4’36”/km
  • Distance: 1,01km

13.02.2019, Wednesday

Morning HRV: 100 ms

C: 152g

F: 91g

P: 161g

Recovery Day.

12.02.2019, Tuesday

Morning HRV: 91 ms

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

Wod 4: Handball Practice

Run 1 

  • Time: 15:19
  • Pace: 5’00”/km
  • Distance: 3,06 km

Run 2 

  • Time: 09:59
  • Pace: 4’54”/km
  • Distance: 2,04km

Run 3 

  • Time: 04:49
  • Pace: 4’46”/km
  • Distance: 1,01km

11.02.2019, Monday

Morning HRV: 140 ms

C: 185g

F: 101g

P: 169g

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

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

WOD 2; 5 Runds w/ 75 kg barbell

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

WOD 3; 5 Runds w/ 80 kg barbell

  1. 300 m row 
  2. 2x Back Squats

Run 1 – Run 5

  • Time: 1:55
  • Pace: 3’50”/km
  • Distance: 0,5 km

10.02.2019, Sunday

Morning HRV: 102 ms

C: 124g

F: 84g

P: 195g

Game Day.

09.02.2019, Saturday

Morning HRV: 137 ms

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; 5 Runds w/ 40kg barbell

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

WOD 3; 5 Runds w/ 50kg barbell

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

Run 1 

  • Time: 10:18
  • Pace: 4’57”/km
  • Distance: 2,08 km

Run 2 

  • Time: 10:12
  • Pace: 4’51”/km
  • Distance: 2,10 km

08.02.2019, Friday

Morning HRV: 96 ms

C: 171g

F: 82g

P: 148g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Runds w/ 50 kg barbell

  1. 400 m run @ 15.5 km/h
  2. 10x Walking Lunges  
  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 – Run 5

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

07.02.2019 Thursday,

Morning HRV: 107 ms

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; 5 Runds w/ 60kg barbell

  1. 10x Squats
  2. 2 km run

WOD 3; 5 Runds w/ 80kg barbell

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

Wod 4: Handball Practice

Run 1 

  • Time: 14:54
  • Pace: 4’41”/km
  • Distance: 3,18 km

Run 2 

  • Time: 09:41
  • Pace: 4’28”/km
  • Distance: 2,17km

06.02.2019, Wednesday

Morning HRV: 142 ms

C: 139g

F: 89g

P: 154g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Runds w/ 40 kg barbell

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

WOD 3; 

  1. 2500 m row 

Run 1 – Run 5

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

05.02.2019, Tuesday

Morning HRV: 153 ms

C: 52g

F: 102g

P: 171g

Rest and recovery.

04.02.2019, Monday

Morning HRV: 137 ms

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 Jerks 
  3. 10,8, 5x Back Squats

WOD 2; 5 Runds w/ 60 kg barbell

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

WOD 3; 5 Runds w/ 15 kg dumbbell

  1. 350 m row 
  2. 15x Back Rows

Run 1 – Run 5

  • Time: 1:08
  • Pace: 3’40”/km
  • Distance: 0,3 km

03.02.2019, Sunday

Morning HRV: 87 ms

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; 5 Runds w/ 50kg barbell

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

WOD 3; 5 Runds w/ 60kg barbell

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

WOD 4; 5 Runds w/ 80kg barbell

  1. 5x Deadlifts

Run 1 

  • Time: 15:23
  • Pace: 4’57”/km
  • Distance: 3,12 km

Run 2 

  • Time: 10:14
  • Pace: 4’57”/km
  • Distance: 2,11 km

Run 3 

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

02.02.2019, Saturday

Morning HRV: 86 ms

C: 16g

F: 128g

P: 223g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 3; 5 Runds w/ 50 kg barbell

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

01.02.2019, Friday

Morning HRV: 113 ms

C: 45g

F: 92g

P: 248g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Runds w/ 50 kg barbell

  1. 650 m run @ 14.0 km/h
  2. 6x Squats  
  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 – Run 5

  • Time: 2:40
  • Pace: 4’07”/km
  • Distance: 0,65 km

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