Jana Koss

100 imperfect movements cannot match a single beautiful one.

July 2019

The wider the base, the higher the pyramid

July 2019

31.07.2019, Wednesday

Morning HRV: 117 ms

C: 186g

F: 78g

P: 126g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Walking Lunges
  2. 20x Bench Pres
  3. 15x Good Mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Walking Lunges
  2. 10x Bench Pres
  3. 10x Good Mornings

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 10x Walking Lunges
  2. 5x Bench Pres
  3. 5x Good Mornings
30.07.2019, Tuesday

Morning HRV: 137 ms

C: 87g

F: 90g

P: 133g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Stf. Deadlifts
  2. 10x Push Press
  3. 10x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 5x Stf. Deadlifts
  2. 3x Jerks
  3. 4x Back Rows

Run 1 

  • Time: 04:56
  • Pace: 4’45”/km
  • Distance: 1,03 km
29.07.2019, Monday

Morning HRV: 74 ms

C: 124g

F: 74g

P: 142g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 15x Bench Press
  3. 10x Squats
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 6x Bench Press
  3. 6x Suqats
  4. 1km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 3x Squats

Run 1 

  • Time: 04:46
  • Pace: 4’35”/km
  • Distance: 1,04 km

Run 2 

  • Time: 04:46
  • Pace: 4’35”/km
  • Distance: 1,04 km
28.07.2019, Sunday

Morning HRV: 64 ms

C: 28g

F: 137g

P: 148g

Recovery day.

27.07.2019, Saturday

Morning HRV: 108 ms

C: 89g

F: 131g

P: 108g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Dl.
  2. 15x Back Rows
  3. 15x Good Mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Stf. Deadlifts
  2. 10x Back Rows
  3. 10x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Stf. Deadlifts
  2. 6x Back Rows
  3. 6x Good Mornings
26.07.2019, Friday

Morning HRV: 79 ms

C: 184g

F: 55g

P: 129g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 5x Squats
  2. 5x Back Rows
  3. 5x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 60 kg barbell 

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

Run 1 

  • Time: 10:05
  • Pace: 4’48”/km
  • Distance: 2,10 km

Run 2 

  • Time: 04:55
  • Pace: 4’44”/km
  • Distance: 1,04 km
25.07.2019, Thursday

Morning HRV: 96 ms

C: 179g

F: 84g

P: 138g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 6x Bench Press
  2. 8x Back Rows
  3. 10x Stf. Deadlifts
  4. 1km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 3x Back Rows
  2. 4x Stf. Deadlifts

Run 1 

  • Time: 04:50
  • Pace: 4’39”/km
  • Distance: 1,03 km

Run 2 

  • Time: 04:59
  • Pace: 4’52”/km
  • Distance: 1,02 km
24.07.2019, Wednesday

Morning HRV: 40 ms

C: 95g

F: 87g

P: 171g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 18x Walking Lunges
  2. 8x Squats
  3. 8x Good Mornings
  4. 1km run

WOD 2; 5 Rounds w/ 60 kg barbell

  1. 8x Walking Lunges
  2. 4x Squats

Run 1 

  • Time: 04:57
  • Pace: 4’51”/km
  • Distance: 1,02 km
23.07.2019, Tuesday

Morning HRV: 90 ms

C: 25g

F: 132g

P: 146g

Inline Skating.

22.07.2019, Monday

Morning HRV: 70 ms

C: 97g

F: 116g

P: 141g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 5x Jerks
  2. 8x Back Rows
  3. 10x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 5x Back Rows
  2. 5x Bench Press

Run 1 

  • Time: 04:51
  • Pace: 4’38”/km
  • Distance: 1,04 km

Run 2 

  • Time: 04:40
  • Pace: 4’34”/km
  • Distance: 1,02 km
21.07.2019, Sunday

Morning HRV: 108 ms

C: 48g

F: 130g

P: 136g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 10x Push Press
  3. 15x Sit Ups
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 6x Bench Press
  3. 6x Back Rows
  4. 1 km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 8x Walking Lunges
  2. 40 sec. Handstand
  3. 2x Bench Press
  4. 1km run

Run 1 

  • Time: 04:46
  • Pace: 4’41”/km
  • Distance: 1,01 km

Run 2 

  • Time: 04:48
  • Pace: 4’38”/km
  • Distance: 1,03 km

Run 3 

  • Time: 04:50
  • Pace: 4’40”/km
  • Distance: 1,03 km
20.07.2019, Saturday

Morning HRV: 115 ms

C: 113g

F: 71g

P: 148g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Squats
  2. 9x Bench Press
  3. 8x Back Rows
19.07.2019, Friday

Morning HRV: 153 ms

C: 96g

F: 85g

P: 145g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Dl.
  2. 15x Push Press
  3. 15x Good Mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Stf. Deadlifts
  2. 8x Push Press
  3. 9x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Stf. Deadlifts
  2. 4x Push Press
  3. 5x Good Mornings
18.07.2019, Thursday

Morning HRV: 145 ms

C: 62g

F: 97g

P: 129g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Front Rack Lunges
  2. 16x Back Rows
  3. 16x Bench Press
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Front Rack Lunges
  2. 12x Back Rows
  3. 12x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Front Squats
  2. 6x Back Rows
  3. 6x Bench Press

Run 1 

  • Time: 04:48
  • Pace: 4’37”/km
  • Distance: 1,04 km

Run 2 

  • Time: 04:43
  • Pace: 4’32”/km
  • Distance: 1,04 km
17.07.2019, Wednesday

Morning HRV: 110 ms

C: 57g

F: 116g

P: 109g

Inline Skating.

16.07.2019, Tuesday

Morning HRV: 78 ms

C: 41g

F: 105g

P: 133g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 10x Bench Press
  3. 20x Deadlifts
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 16x Deadlifts
  2. 8x Bench Press

Run 1 

  • Time: 04:38
  • Pace: 4’31”/km
  • Distance: 1,04 km
15.07.2019, Monday

Morning HRV: 40 ms

C: 61g

F: 69g

P: 114g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 18x Walking Lunges
  2. 12x Bench Press
  3. 8x Squats
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 8x Bench Press
  3. 6x Suqats

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 4x Squats

Run 1 

  • Time: 04:55
  • Pace: 4’41”/km
  • Distance: 1,05 km
14.07.2019, Sunday

Morning HRV: 70 ms

C: 47g

F: 107g

P: 140g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Stf. Dl.
  2. 15x Back Rows
  3. 10x Good Mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Stf. Deadlifts
  2. 12x Back Rows
  3. 12x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Stf. Deadlifts
  2. 6x Back Rows
  3. 6x Good Mornings
13.07.2019, Saturday

Morning HRV: 51 ms

C: 29g

F: 134g

P: 129g

Sick Day 🙁

12.07.2019, Friday

Morning HRV: 76 ms

C: 88g

F: 120g

P: 125g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 15x Bench Press
  2. 10x Back Rows
  3. 5x Push Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 5x Bench Press
  2. 5x Back Rows
11.07.2019, Thursday

Morning HRV: 64 ms

C: 50g

F: 122g

P: 126g

Recovery day.

10.07.2019, Wednesday

Morning HRV: 75 ms

C: 250g

F: 149g

P: 154g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 15x Bench Press
  3. 10x Push Press

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 8x Bench Press
  3. 4x Push Press

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 1x Jerk
09.07.2019, Tuesday

Morning HRV: 100 ms

C: 134g

F: 72g

P: 151g

WOD 1; 5 Rounds w/ 50kg barbell

  1. 15x Deadlifts
  2. 5x Bench Press
  3. 10x Burpees
  4. 1km run

WOD 2; 5 Rounds w/ 60 kg barbell

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

WOD 3; 5 Rounds w/ 80 kg barbell 

  1. 5x Deadifts

Run 1 

  • Time: 04:56
  • Pace: 4’40”/km
  • Distance: 1,06 km

Run 2 

  • Time: 04:58
  • Pace: 4’42”/km
  • Distance: 1,05 km
08.07.2019, Monday

Morning HRV: 115 ms

C: 116g

F: 89g

P: 168g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Hang Cleans
  2. 10x Squats
  3. 10x Burpees
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 5x Hang Cleans
  2. 8x Squats
  3. 15x Push Ups
  4. 1km run

WOD 3; 5 Rounds w/ 80 kg barbell 

  1. 1x Squats
  2. 10 sec hold

Run 1 

  • Time: 04:51
  • Pace: 4’39”/km
  • Distance: 1,04 km

Run 2 

  • Time: 04:48
  • Pace: 4’38”/km
  • Distance: 1,03 km
07.07.2019, Sunday

Morning HRV: 42 ms

C: 31g

F: 130g

P: 157g

Rescovery.

06.07.2019, Saturday

Morning HRV: 76 ms

C: 95g

F: 99g

P: 125g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Stf. Deadlifts
  2. 12x Back Rows
  3. 12x Good Mornings
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Stf. Deadlifts
  2. 6x Back Rows
  3. 6x Good Mornings

Run 1 

  • Time: 05:13
  • Pace: 5’06”/km
  • Distance: 1,02 km

Run 2 

  • Time: 05:22
  • Pace: 5’08”/km
  • Distance: 1,04 km
05.07.2019, Friday

Morning HRV: 115 ms

C: 152g

F: 272g

P: 177g

WOD 1; 5 Rounds w/ 50kg barbell

  1. 12x Walking Lunges
  2. 9x Squats
  3. 6x Bench Press
  4. 1km run

WOD 2; 5 Rounds w/ 60 kg barbell

  1. 9x Walking Lunges
  2. 6x Squats
  3. 3x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 70 kg barbell 

  1. 5x Squats

Run 1 

  • Time: 04:47
  • Pace: 4’31”/km
  • Distance: 1,06 km

Run 2 

  • Time: 04:57
  • Pace: 4’41”/km
  • Distance: 1,05 km
04.07.2019, Thursday

Morning HRV: 159 ms

C: 28g

F: 151g

P: 123g

  • 1hour skating
03.07.2019, Wednesday

Morning HRV: 152 ms

C: 17g

F: 137g

P: 120g

  • Run 1 – 3km
  • 100 abs

Run 1 

  • Time: 15:44
  • Pace: 4’56”/km
  • Distance: 3,18 km

 

02.07.2019, Tuesday

Morning HRV: 91 ms

C: 88g

F: 77g

P: 162g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Dl.
  2. 15x Back Rows
  3. 15x Good Mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Stf. Deadlifts
  2. 10x Back Rows
  3. 10x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 5x Stf. Deadlifts
  2. 5x Back Rows
  3. 5x Good Mornings
01.07.2019, Monday

Morning HRV: 96 ms

C: 277g

F: 93g

P: 132g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 8x Bench Press
  3. 4x Push Press
  4. 1km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 2x Bench Press
  3. 1km run

Run 1 

  • Time: 04:57
  • Pace: 4’51”/km
  • Distance: 1,02 km

Run 2 

  • Time: 05:00
  • Pace: 4’46”/km
  • Distance: 1,05 km

Run 3 

  • Time: 05:03
  • Pace: 4’50”/km
  • Distance: 1,04 km
1 km Total Distance 1 /km Average pace

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