Jana Koss

100 imperfect movements cannot match a single beautiful one.

June 2019

The wider the base, the higher the pyramid

June 2019

Morning HRV: 94u00a0ms

C: 101g

F: 118g

P: 173g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 10x Bench Press
  3. 10x Squats
  4. 1km

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 7x Bench Press
  2. 8x Squats
  3. 6x Back Rows
  4. 1 km run

WOD 3; 5 Rounds w/ 70 kg barbellu00a0

  1. 5x Squatu00a0
  2. 10x Push Ups

Run 1u00a0

  • Time: 4:59
  • Pace: 4u201955u201d/km
  • Distance: 1,05 km

Run 2u00a0

  • Time: 5:11
  • Pace: 5u201904u201d/km
  • Distance: 1,02 km

Morning HRV: 56u00a0ms

C: 48g

F: 148g

P: 155g

Handball Tournament.

Morning HRV: 69u00a0ms

C: 50g

F: 134g

P: 140g

Recovery.

Morning HRV: 69u00a0ms

C: 235g

F: 117g

P: 148g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

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

Handball Training.

Run 1u00a0

  • Time: 05:09
  • Pace: 4u201957u201d/km
  • Distance: 1,06 km

Run 2u00a0

  • Time: 05:09
  • Pace: 4u201957u201d/km
  • Distance: 1,06 km

Morning HRV: 117u00a0ms

C: 279g

F: 110g

P: 148g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 15x Push Ups
  3. 10x Good Mornings
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbellu00a0

  1. 6x Walking Lungesu00a0
  2. 4x Squats
  3. 2x Bench Press

Run 1u00a0

  • Time: 05:05
  • Pace: 4u201945u201d/km
  • Distance: 1,07 km

Run 2u00a0

  • Time: 04:55
  • Pace: 4u201940u201d/km
  • Distance: 1,07 km

Morning HRV: 62u00a0ms

C: 144g

F: 79g

P: 132g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 30x Bench Press
  2. 20x Back Rows
  3. 15x Push Press

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 15x Bench Press
  2. 12x Back Rows
  3. 10x Push Press

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 8x Bench Press
  2. 5x Back Rows
  3. 3x Push Press

Morning HRV: 106u00a0ms

C: 162g

F: 80g

P: 121g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 10x Back Rows
  3. 10x Squats
  4. 1km

WOD 2; 5 Rounds w/ 60 kg barbell

  1. 15x Push Ups
  2. 10x Squats
  3. 1 km run

WOD 3; 5 Rounds w/ 80 kg barbellu00a0

  1. 1x Squatu00a0
  2. 10x Sec Holds

Run 1u00a0

  • Time: 4:59
  • Pace: 4u201955u201d/km
  • Distance: 1,05 km

Run 2u00a0

  • Time: 4:59
  • Pace: 4u201955u201d/km
  • Distance: 1,05 km

Morning HRV: 60u00a0ms

C: 105g

F: 88g

P: 162g

Active Recovery / hike.

Morning HRV: 94u00a0ms

C: 112g

F: 69g

P: 135g

Handball Tournament.

Morning HRV: 156u00a0ms

C: 143g

F: 72g

P: 112g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 30x Bench Press
  2. 20x Back Rows
  3. 10x Push Press

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 6x Bench Press
  2. 6x Back Rows
  3. 6x Push Press

Morning HRV: 91u00a0ms

C: 153g

F: 71g

P: 137g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Push Press
  2. 10x Back Rows
  3. 10x Good Mornings
  4. 2km run

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

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

Run 1u00a0

  • Time: 10:37
  • Pace: 5u201907u201d/km
  • Distance: 2,08 km

Run 2u00a0

  • Time: 05:09
  • Pace: 4u201957u201d/km
  • Distance: 1,06 km

Morning HRV: 106u00a0ms

C: 146g

F: 88g

P: 186g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 8x Bench Press
  3. 10x Squats
  4. 2km run

WOD 3; 5 Rounds w/ 60 kg barbellu00a0

  1. 6x Walking Lungesu00a0
  2. 4x Squats

Run 1u00a0

  • Time: 10:02
  • Pace: 4u201942u201d/km
  • Distance: 2,13 km

Run 2u00a0

  • Time: 10:09
  • Pace: 4u201947u201d/km
  • Distance: 2,12 km

Morning HRV: 77u00a0ms

C: 148g

F: 73g

P: 138g

Recovery day.

Morning HRV: 132u00a0ms

C: 213g

F: 96g

P: 177g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 15x Push Press
  3. 20x Bench Pressu00a0

WOD 2;u00a0

  1. 2km run

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 5x Push Press
  2. 8x Bench Press
  3. 1km run

Run 1u00a0

  • Time: 10:23
  • Pace: 4u201954u201d/km
  • Distance: 2,12 km

Run 2u00a0

  • Time: 4:57
  • Pace: 4u201949u201d/km
  • Distance: 1,03 km

Morning HRV: 71u00a0ms

C: 138g

F: 73g

P: 157g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 5x Stf. Deadlifts
  2. 5x Back Rows
  3. 5x Good Mornings
  4. 1km run

Run 1u00a0

  • Time: 15:32
  • Pace: 4u201952u201d/km
  • Distance: 3,19 km

Run 2u00a0

  • Time: 10:32
  • Pace: 4u201958u201d/km
  • Distance: 2,12 km

Run 3u00a0

  • Time: 5:09
  • Pace: 4u201952u201d/km
  • Distance: 1,107 km

Morning HRV: 62u00a0ms

C: 133g

F: 158g

P: 174g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 8x Bench Press
  3. 6x Squats
  4. 1 km run

WOD 3; 5 Rounds w/ 60 kg barbellu00a0

  1. 6x Walking Lungesu00a0
  2. 3x Squats
  3. 1x Bench Press (2Rounds)
  4. 1km

Run 1u00a0

  • Time: 4:59
  • Pace: 4u201947u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 4:59
  • Pace: 4u201947u201d/km
  • Distance: 1,03 km

Run 3u00a0

  • Time: 4:59
  • Pace: 4u201947u201d/km
  • Distance: 1,03 km

Morning HRV: 90u00a0ms

C: 18g

F: 111g

P: 158g

Workshop in Munster.

Morning HRV: 118u00a0ms

C: 164g

F: 62g

P: 152g

Handball Practice.

Morning HRV: 80u00a0ms

C: 178g

F: 55g

P: 158g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Deadlifts
  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 barbellu00a0

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

Morning HRV: 166u00a0ms

C: 162g

F: 85g

P: 155g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking Lunges
  2. 15x Bench Press
  3. 1km

WOD 2;u00a0

  1. 3 km run

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 2 sets of 5x Power Clean and jerku00a0
  2. 3 sets of 10x Bench Press
  3. 4 sets of 10x squats

Run 1u00a0

  • Time: 15:12
  • Pace: 4u201944u201d/km
  • Distance: 3,21 km

Morning HRV: 109u00a0ms

C: 101g

F: 89g

P: 165g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 10x Back Rows
  3. 10x Squats
  4. 2km

WOD 2; 5 Rounds w/ 75 kg barbell

  1. 50 sec Handstand Hold
  2. 5x Squats
  3. 2 km run

WOD 3; 5 Rounds w/ 80 kg barbellu00a0

  1. 1x Squatu00a0
  2. 10x Sec Holds

Run 1u00a0

  • Time: 10:08
  • Pace: 4u201951u201d/km
  • Distance: 2,09 km

Run 2u00a0

  • Time: 10:08
  • Pace: 4u201951u201d/km
  • Distance: 2,09 km

Morning HRV: 106u00a0ms

C: 124g

F: 78g

P: 161g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

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

WOD 3; 5 Rounds w/ 80 kg barbellu00a0

  1. 5x Deadlifts

Run 1u00a0

  • Time: 4:54
  • Pace: 4u201936u201d/km
  • Distance: 1,06 km

Run 2u00a0

  • Time: 4:47
  • Pace: 4u201931u201d/km
  • Distance: 1,06 km

Morning HRV: 113u00a0ms

C: 137g

F: 84g

P: 150g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 13x Stf. Deadlifts
  2. 13x Back Rows
  3. 13x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 7x Stf. Deadlifts
  2. 7x Back Rows
  3. 7x Bench Press

Morning HRV: 71u00a0ms

C: 89g

F: 117g

P: 131g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 60 kg barbell

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

WOD 3; 4 Rounds w/ 80 kg barbellu00a0

  1. 1x Squatu00a0
  2. 10x Sec Holds
  3. 1km run

Run 1u00a0

  • Time: 4:45
  • Pace: 4u201931u201d/km
  • Distance: 1,05 km

Run 2u00a0

  • Time: 4:48
  • Pace: 4u201938u201d/km
  • Distance: 1,03 km

Run 3u00a0

  • Time: 4:48
  • Pace: 4u201938u201d/km
  • Distance: 1,03 km

Morning HRV: 125u00a0ms

C: 65g

F: 137g

P: 127g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 30x Bench Press
  2. 20x Back Rows
  3. 10x Push Press

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 15x Bench Press
  2. 10x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 8x Bench Press

WOD 4 / Handball Training

Morning HRV: 48u00a0ms

C: 162g

F: 122g

P: 125g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 20x Walking Lunges
  3. 10x Squats
  4. 1km

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 6x Squats
  3. 6x Push ups
  4. 1 km run

WOD 3; 5 Rounds w/ 75 kg barbellu00a0

  1. 5x Squatu00a0
  2. 10x Push Ups

Run 1u00a0

  • Time: 4:49
  • Pace: 4u201933u201d/km
  • Distance: 1,06 km

Run 2u00a0

  • Time: 4:51
  • Pace: 4u201935u201d/km
  • Distance: 1,05 km

Morning HRV: 164u00a0ms

C: 36g

F: 142g

P: 141g

Rest Day.

Morning HRV: 125u00a0ms

C: 124g

F: 120g

P: 114g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Powers Cleans
  3. 10x Push Press
  4. 860m

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 5x Squats
  2. 5x Powers Cleans
  3. 5x Push Press
  4. 860m

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 10x Push Ups
  2. 3x Powers Cleans and Jerks
  3. 860m

Run 1u00a0

  • Time: 3:53
  • Pace: 4u201930u201d/km
  • Distance: 0,86 km

Run 2u00a0

  • Time: 3:51
  • Pace: 4u201934u201d/km
  • Distance: 0,84 km

Run 3u00a0

  • Time: 4:00
  • Pace: 4u201936u201d/km
  • Distance: 0,86 km

Morning HRV: 66u00a0ms

C: 113g

F: 112g

P: 110g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Deadlifts
  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 barbellu00a0

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

Morning HRV: 48u00a0ms

C: 75g

F: 102g

P: 110g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 10x Walking Lunges
  2. 10x Squats
  3. 1 km run

WOD 3; 5 Rounds w/ 75 kg barbellu00a0

  1. 5x Squatu00a0
  2. 10x Push Ups

Run 1u00a0

  • Time: 4:42
  • Pace: 4u201933u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 4:40
  • Pace: 4u201931u201d/km
  • Distance: 1,03 km
1 km
Total Distance
1 /km
Average pace

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