Jana Koss

100 imperfect movements cannot match a single beautiful one.

June 2019

The wider the base, the higher the pyramid

June 2019

30.06.2019, Sunday

Morning HRV: 94 ms

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 barbell 

  1. 5x Squat 
  2. 10x Push Ups

Run 1 

  • Time: 4:59
  • Pace: 4’55”/km
  • Distance: 1,05 km

Run 2 

  • Time: 5:11
  • Pace: 5’04”/km
  • Distance: 1,02 km

29.06.2019, Saturday

Morning HRV: 56 ms

C: 48g

F: 148g

P: 155g

Handball Tournament.

28.06.2019, Friday

Morning HRV: 69 ms

C: 50g

F: 134g

P: 140g

Recovery.

27.06.2019, Thursday

Morning HRV: 69 ms

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 barbell 

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

Handball Training.

Run 1 

  • Time: 05:09
  • Pace: 4’57”/km
  • Distance: 1,06 km

Run 2 

  • Time: 05:09
  • Pace: 4’57”/km
  • Distance: 1,06 km

26.06.2019, Wednesday

Morning HRV: 117 ms

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 barbell 

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

Run 1 

  • Time: 05:05
  • Pace: 4’45”/km
  • Distance: 1,07 km

Run 2 

  • Time: 04:55
  • Pace: 4’40”/km
  • Distance: 1,07 km

25.06.2019, Tuesday

Morning HRV: 62 ms

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 barbell 

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

24.06.2019, Monday

Morning HRV: 106 ms

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 barbell 

  1. 1x Squat 
  2. 10x Sec Holds

Run 1 

  • Time: 4:59
  • Pace: 4’55”/km
  • Distance: 1,05 km

Run 2 

  • Time: 4:59
  • Pace: 4’55”/km
  • Distance: 1,05 km

23.06.2019, Sunday

Morning HRV: 60 ms

C: 105g

F: 88g

P: 162g

Active Recovery / hike.

22.06.2019, Saturday

Morning HRV: 94 ms

C: 112g

F: 69g

P: 135g

Handball Tournament.

21.06.2019, Friday

Morning HRV: 156 ms

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 barbell 

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

20.06.2019, Thursday

Morning HRV: 91 ms

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 barbell 

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

Run 1 

  • Time: 10:37
  • Pace: 5’07”/km
  • Distance: 2,08 km

Run 2 

  • Time: 05:09
  • Pace: 4’57”/km
  • Distance: 1,06 km

19.06.2019, Wednesday

Morning HRV: 106 ms

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 barbell 

  1. 6x Walking Lunges 
  2. 4x Squats

Run 1 

  • Time: 10:02
  • Pace: 4’42”/km
  • Distance: 2,13 km

Run 2 

  • Time: 10:09
  • Pace: 4’47”/km
  • Distance: 2,12 km

18.06.2019, Tuesday

Morning HRV: 77 ms

C: 148g

F: 73g

P: 138g

Recovery day.

17.06.2019, Monday

Morning HRV: 132 ms

C: 213g

F: 96g

P: 177g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 

  1. 2km run

WOD 3; 5 Rounds w/ 50 kg barbell 

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

Run 1 

  • Time: 10:23
  • Pace: 4’54”/km
  • Distance: 2,12 km

Run 2 

  • Time: 4:57
  • Pace: 4’49”/km
  • Distance: 1,03 km

16.06.2019, Sunday

Morning HRV: 71 ms

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 barbell 

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

Run 1 

  • Time: 15:32
  • Pace: 4’52”/km
  • Distance: 3,19 km

Run 2 

  • Time: 10:32
  • Pace: 4’58”/km
  • Distance: 2,12 km

Run 3 

  • Time: 5:09
  • Pace: 4’52”/km
  • Distance: 1,107 km

15.06.2019, Saturday

Morning HRV: 62 ms

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 barbell 

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

Run 1 

  • Time: 4:59
  • Pace: 4’47”/km
  • Distance: 1,03 km

Run 2 

  • Time: 4:59
  • Pace: 4’47”/km
  • Distance: 1,03 km

Run 3 

  • Time: 4:59
  • Pace: 4’47”/km
  • Distance: 1,03 km

14.06.2019, Friday

Morning HRV: 90 ms

C: 18g

F: 111g

P: 158g

Workshop in Munster.

13.06.2019, Thursday

Morning HRV: 118 ms

C: 164g

F: 62g

P: 152g

Handball Practice.

12.06.2019, Wednesday

Morning HRV: 80 ms

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 barbell 

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

11.06.2019, Tuesday

Morning HRV: 166 ms

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; 

  1. 3 km run

WOD 3; 5 Rounds w/ 50 kg barbell 

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

Run 1 

  • Time: 15:12
  • Pace: 4’44”/km
  • Distance: 3,21 km

10.06.2019, Monday

Morning HRV: 109 ms

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 barbell 

  1. 1x Squat 
  2. 10x Sec Holds

Run 1 

  • Time: 10:08
  • Pace: 4’51”/km
  • Distance: 2,09 km

Run 2 

  • Time: 10:08
  • Pace: 4’51”/km
  • Distance: 2,09 km

09.06.2019, Sunday

Morning HRV: 106 ms

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 barbell 

  1. 5x Deadlifts

Run 1 

  • Time: 4:54
  • Pace: 4’36”/km
  • Distance: 1,06 km

Run 2 

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

08.06.2019, Saturday

Morning HRV: 113 ms

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 barbell 

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

07.06.2019, Friday

Morning HRV: 71 ms

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 barbell 

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

Run 1 

  • Time: 4:45
  • Pace: 4’31”/km
  • Distance: 1,05 km

Run 2 

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

Run 3 

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

06.06.2019, Thursday

Morning HRV: 125 ms

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 barbell 

  1. 8x Bench Press

WOD 4 / Handball Training

05.06.2019, Wednesday

Morning HRV: 48 ms

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 barbell 

  1. 5x Squat 
  2. 10x Push Ups

Run 1 

  • Time: 4:49
  • Pace: 4’33”/km
  • Distance: 1,06 km

Run 2 

  • Time: 4:51
  • Pace: 4’35”/km
  • Distance: 1,05 km

04.06.2019, Tuesday

Morning HRV: 164 ms

C: 36g

F: 142g

P: 141g

Rest Day.

03.06.2019, Monday

Morning HRV: 125 ms

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 barbell 

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

Run 1 

  • Time: 3:53
  • Pace: 4’30”/km
  • Distance: 0,86 km

Run 2 

  • Time: 3:51
  • Pace: 4’34”/km
  • Distance: 0,84 km

Run 3 

  • Time: 4:00
  • Pace: 4’36”/km
  • Distance: 0,86 km

02.06.2019, Sunday

Morning HRV: 66 ms

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 barbell 

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

01.06.2019, Saturday

Morning HRV: 48 ms

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 barbell 

  1. 5x Squat 
  2. 10x Push Ups

Run 1 

  • Time: 4:42
  • Pace: 4’33”/km
  • Distance: 1,03 km

Run 2 

  • Time: 4:40
  • Pace: 4’31”/km
  • Distance: 1,03 km

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Total Distance
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Average pace

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