July 2019
The wider the base, the higher the pyramid
July 2019
31.07.2019, WednesdayMorning HRV: 117 ms
C: 186g
F: 78g
P: 126g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Walking Lunges
- 20x Bench Pres
- 15x Good Mornings
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Walking Lunges
- 10x Bench Pres
- 10x Good Mornings
WOD 2; 5 Rounds w/ 50 kg barbell
- 10x Walking Lunges
- 5x Bench Pres
- 5x Good Mornings
Morning HRV: 137 ms
C: 87g
F: 90g
P: 133g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Stf. Dl.
- 15x Push Press
- 15x Back Rows
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Stf. Deadlifts
- 10x Push Press
- 10x Back Rows
WOD 3; 5 Rounds w/ 50 kg barbell
- 5x Stf. Deadlifts
- 3x Jerks
- 4x Back Rows
Run 1
- Time: 04:56
- Pace: 4’45”/km
- Distance: 1,03 km
Morning HRV: 74 ms
C: 124g
F: 74g
P: 142g
WOD 1; 5 Rounds w/ 40kg barbell
- 20x Walking Lunges
- 15x Bench Press
- 10x Squats
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 6x Bench Press
- 6x Suqats
- 1km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
- 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
Morning HRV: 64 ms
C: 28g
F: 137g
P: 148g
Recovery day.
27.07.2019, SaturdayMorning HRV: 108 ms
C: 89g
F: 131g
P: 108g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Stf. Dl.
- 15x Back Rows
- 15x Good Mornings
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Stf. Deadlifts
- 10x Back Rows
- 10x Good Mornings
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Stf. Deadlifts
- 6x Back Rows
- 6x Good Mornings
Morning HRV: 79 ms
C: 184g
F: 55g
P: 129g
WOD 1; 5 Rounds w/ 40kg barbell
- 10x Squats
- 10x Back Rows
- 10x Bench Press
- 2km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 5x Squats
- 5x Back Rows
- 5x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 2x Squats
- 2x Back Rows
- 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
Morning HRV: 96 ms
C: 179g
F: 84g
P: 138g
WOD 1; 5 Rounds w/ 40kg barbell
- 10x Bench Press
- 10x Stf. Deadlifts
- 10x Burpees
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 6x Bench Press
- 8x Back Rows
- 10x Stf. Deadlifts
- 1km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 3x Back Rows
- 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
Morning HRV: 40 ms
C: 95g
F: 87g
P: 171g
WOD 1; 5 Rounds w/ 40kg barbell
- 18x Walking Lunges
- 8x Squats
- 8x Good Mornings
- 1km run
WOD 2; 5 Rounds w/ 60 kg barbell
- 8x Walking Lunges
- 4x Squats
Run 1
- Time: 04:57
- Pace: 4’51”/km
- Distance: 1,02 km
Morning HRV: 90 ms
C: 25g
F: 132g
P: 146g
Inline Skating.
22.07.2019, MondayMorning HRV: 70 ms
C: 97g
F: 116g
P: 141g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Burpees
- 15x Push Press
- 15x Back Rows
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 5x Jerks
- 8x Back Rows
- 10x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 5x Back Rows
- 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
Morning HRV: 108 ms
C: 48g
F: 130g
P: 136g
WOD 1; 5 Rounds w/ 40kg barbell
- 20x Walking Lunges
- 10x Push Press
- 15x Sit Ups
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 6x Bench Press
- 6x Back Rows
- 1 km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 8x Walking Lunges
- 40 sec. Handstand
- 2x Bench Press
- 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
Morning HRV: 115 ms
C: 113g
F: 71g
P: 148g
WOD 1; 5 Rounds w/ 30kg barbell
- 12x Squats
- 12x Bench Press
- 12x Back Rows
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Squats
- 9x Bench Press
- 8x Back Rows
Morning HRV: 153 ms
C: 96g
F: 85g
P: 145g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Stf. Dl.
- 15x Push Press
- 15x Good Mornings
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Stf. Deadlifts
- 8x Push Press
- 9x Good Mornings
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Stf. Deadlifts
- 4x Push Press
- 5x Good Mornings
Morning HRV: 145 ms
C: 62g
F: 97g
P: 129g
WOD 1; 5 Rounds w/ 30kg barbell
- 16x Front Rack Lunges
- 16x Back Rows
- 16x Bench Press
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Front Rack Lunges
- 12x Back Rows
- 12x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Front Squats
- 6x Back Rows
- 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
Morning HRV: 110 ms
C: 57g
F: 116g
P: 109g
Inline Skating.
16.07.2019, TuesdayMorning HRV: 78 ms
C: 41g
F: 105g
P: 133g
WOD 1; 5 Rounds w/ 40kg barbell
- 10x Burpees
- 10x Bench Press
- 20x Deadlifts
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 16x Deadlifts
- 8x Bench Press
Run 1
- Time: 04:38
- Pace: 4’31”/km
- Distance: 1,04 km
Morning HRV: 40 ms
C: 61g
F: 69g
P: 114g
WOD 1; 5 Rounds w/ 40kg barbell
- 18x Walking Lunges
- 12x Bench Press
- 8x Squats
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 8x Bench Press
- 6x Suqats
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
- 4x Squats
Run 1
- Time: 04:55
- Pace: 4’41”/km
- Distance: 1,05 km
Morning HRV: 70 ms
C: 47g
F: 107g
P: 140g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Stf. Dl.
- 15x Back Rows
- 10x Good Mornings
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Stf. Deadlifts
- 12x Back Rows
- 12x Good Mornings
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Stf. Deadlifts
- 6x Back Rows
- 6x Good Mornings
Morning HRV: 51 ms
C: 29g
F: 134g
P: 129g
Sick Day 🙁
12.07.2019, FridayMorning HRV: 76 ms
C: 88g
F: 120g
P: 125g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Bench Press
- 15x Back Rows
- 10x Push Press
WOD 2; 5 Rounds w/ 40 kg barbell
- 15x Bench Press
- 10x Back Rows
- 5x Push Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 5x Bench Press
- 5x Back Rows
Morning HRV: 64 ms
C: 50g
F: 122g
P: 126g
Recovery day.
10.07.2019, WednesdayMorning HRV: 75 ms
C: 250g
F: 149g
P: 154g
WOD 1; 5 Rounds w/ 40kg barbell
- 20x Walking Lunges
- 15x Bench Press
- 10x Push Press
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 8x Bench Press
- 4x Push Press
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
- 1x Jerk
Morning HRV: 100 ms
C: 134g
F: 72g
P: 151g
WOD 1; 5 Rounds w/ 50kg barbell
- 15x Deadlifts
- 5x Bench Press
- 10x Burpees
- 1km run
WOD 2; 5 Rounds w/ 60 kg barbell
- 10x Deadlifts
- 1min Handstand
- 10x Push Ups
- 1km run
WOD 3; 5 Rounds w/ 80 kg barbell
- 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
Morning HRV: 115 ms
C: 116g
F: 89g
P: 168g
WOD 1; 5 Rounds w/ 40kg barbell
- 10x Hang Cleans
- 10x Squats
- 10x Burpees
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 5x Hang Cleans
- 8x Squats
- 15x Push Ups
- 1km run
WOD 3; 5 Rounds w/ 80 kg barbell
- 1x Squats
- 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
Morning HRV: 42 ms
C: 31g
F: 130g
P: 157g
Rescovery.
06.07.2019, SaturdayMorning HRV: 76 ms
C: 95g
F: 99g
P: 125g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Stf. Dl.
- 15x Back Rows
- 10x Good Mornings
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Stf. Deadlifts
- 12x Back Rows
- 12x Good Mornings
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Stf. Deadlifts
- 6x Back Rows
- 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
Morning HRV: 115 ms
C: 152g
F: 272g
P: 177g
WOD 1; 5 Rounds w/ 50kg barbell
- 12x Walking Lunges
- 9x Squats
- 6x Bench Press
- 1km run
WOD 2; 5 Rounds w/ 60 kg barbell
- 9x Walking Lunges
- 6x Squats
- 3x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 70 kg barbell
- 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
Morning HRV: 159 ms
C: 28g
F: 151g
P: 123g
- 1hour skating
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
- 15x Stf. Dl.
- 15x Back Rows
- 15x Good Mornings
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Stf. Deadlifts
- 10x Back Rows
- 10x Good Mornings
WOD 3; 5 Rounds w/ 50 kg barbell
- 5x Stf. Deadlifts
- 5x Back Rows
- 5x Good Mornings
Morning HRV: 96 ms
C: 277g
F: 93g
P: 132g
WOD 1; 5 Rounds w/ 40kg barbell
- 20x Walking Lunges
- 15x Bench Press
- 10x Push Press
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 8x Bench Press
- 4x Push Press
- 1km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
- 2x Bench Press
- 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