March 2020

The wider the base, the higher the pyramid

March 2020

Morning HRV: 67ms

C: 85g

F: 76g

P: 160g

WOD 1; 25km Bike

WOD 2; 5 Rounds w/ 30kg barbell

1. 10x Lunges Right Side
2. 10x Lunges Left Side
3. 15x Good Mornings
4. 20x Bench Press

WOD 3; 5 Rounds w/ 40kg barbell

1. 8x Lunges Right Side
2. 8x Lunges Left Side
3. 10x Good Mornings
4. 12x Bench Press

WOD 4; 5 Rounds w/ 50 kg barbell 

1. 6x Lunges Right Side
2. 6x Lunges Left Side
3. 6x Good Mornings
4. 6x Bench Press

Morning HRV: 78ms

C: 710g

F: 259g

P: 90g

WOD 1; 25km Bike

Morning HRV: 102ms

C: 6g

F: 98g

P: 209g

WOD 1; Recovery

Morning HRV: 87ms

C: 213g

F: 46g

P: 182g

WOD 1; 35km bike (morning)

Morning HRV: 91ms

C: 72g

F: 55g

P: 222g

WOD 1; 25km bike (morning)

WOD 2; 6km hike with 20kg sandbag (afternoon)

Morning HRV: 97ms

C: 288g

F: 142g

P: 228g

WOD 1; 25km bike (morning)

WOD 2; 8km hike with 20kg sandbag (afternoon)

Morning HRV: 88ms

C: 124g

F: 144g

P: 255g

WOD 1; 30km bike (afternoon)

WOD 2; 5 Rounds w/ 40kg barbell

1. 6x Push Press
2. 12x Bench Press
3. 18x Walking Lunges

WOD 3; 5 Rounds w/ 50kg barbell

1. 3x Push Press
2. 6x Bench Press
3. 12x Walking Lunges

WOD 4; 5 Rounds w/ 60 kg barbell 

1. 12x Push Press w. 10 kg plate
2. 10x Push Ups
3. 8x Walking Lunges

Morning HRV: 74ms

C: 51g

F: 97g

P: 164g

WOD 1; 25km bike (morning)

WOD 2; 5 Rounds w/ 30kg barbell

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

WOD 3; 5 Rounds w/ 40kg barbell

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

WOD 4; 5 Rounds w/ 50 kg barbell 

1. 8x Good Mornings
2. 8x Back Rows
3. 8x Stf. Deadlifts

Morning HRV: 99ms

C: 79g

F: 84g

P: 171g

WOD 1; 25km bike (morning)

WOD 2; 5 Rounds w/ 40kg barbell

1. 15x Squats
2. 13x Back Rows
3. 11x Bench Press

WOD 3; 5 Rounds w/ 50kg barbell

1. 11x Squats
2. 9x Back Rows
3. 7x Bench Press

WOD 4; 5 Rounds w/ 60 kg barbell 

1. 7x Squats
2. 5x Back Rows

WOD 5; 5 Rounds w/ 70 kg barbell 

1. 3x Squats

Morning HRV: 87ms

C: 46g

F: 76g

P: 182g

WOD 1; 25km bike (morning)

Morning HRV: 87ms

C: 44g

F: 188g

P: 135g

WOD 1; 25km bike (morning)

Morning HRV: 116ms

C: 37g

F: 100g

P: 151g

WOD 1; 25km bike (morning)

WOD 2; 5 Rounds w/ 40kg barbell

1. 20x Walking Lunges

WOD 3; 5 Rounds w/ 50kg barbell

1. 16x Walking Lunges

WOD 4; 5 Rounds w/ 60 kg barbell 

1. 10x Walking Lunges

Morning HRV: 132ms

C: 32g

F: 106g

P: 144g

WOD 1; 20km bike (morning)

WOD 2; 5 Rounds w/ 30kg barbell

1. 15x Good Mornings
2. 15x Bench Press
3. 1km run

WOD 3; 5 Rounds w/ 40kg barbell

1. 12x Good Mornings
2. 12x Bench Press
3. 1km run

WOD 4; 5 Rounds w/ 50 kg barbell 

1. 8x Good Mornings
2. 8x Bench Press

Run 1 

• Time: 04:54
• Pace: 4’49”/km
• Distance: 1,01 km

Run 2 

• Time: 05:00
• Pace: 4’49”/km
• Distance: 1,03 km

Morning HRV: 58ms

C: 40g

F: 92g

P: 200g

WOD 1; 25km bike (morning)

WOD 2; 5 Rounds w/ 30kg barbell

1. 10x Push Press
2. 15x Back Rows
3. 15x Stf. Deadlifts

WOD 3; 5 Rounds w/ 40kg barbell

1. 6x Push Press
2. 10x Back Rows
3. 12x Stf. Deadlifts

WOD 4; 5 Rounds w/ 50 kg barbell 

1. 3x Push Press
2. 6x Back Rows
3. 8x Stf. Deadlifts

Morning HRV:  56 ms

C: 116g

F: 78g

P: 138g

WOD 1; 35km bike (morning)

Morning HRV:  53 ms

C: 176g

F: 63g

P: 185g

WOD 1; 25km bike (morning)

Morning HRV:  94 ms

C: 120g

F: 89g

P: 149g

WOD 1; 25km bike (morning)

WOD 2; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 6x Squats
2. 4x Back Rows

Run 1 

• Time: 04:54
• Pace: 4’49”/km
• Distance: 1,01 km

Run 2 

• Time: 05:00
• Pace: 4’49”/km
• Distance: 1,03 km

Morning HRV:  87 ms

C: 93g

F: 94g

P: 150g

45km bike (morning)

10.000 steps

Morning HRV: 84 ms

C: 122g

F: 67g

P: 189g

WOD 1; 5 Rounds w/ 30kg barbell

1. 15x Back Rows
2. 15x Good Mornings
3. 15x Bench Press

WOD 2; 5 Rounds w/ 40kg barbell

1. 11x Back Rows
2. 11x Good Mornings
3. 11x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 7x Back Rows
2. 7x Good Mornings
3. 7x Bench Press

WOD 4; 25km bike (morning)

Morning HRV:  69ms

C: 102g

F: 35g

P: 184g

Recovery.

Morning HRV: 134 ms

C: 87g

F: 91g

P: 135g

WOD 1; 5 Rounds w/ 30kg barbell

1. 15x Stf. Deadlifts
2. 15x Bench Press

WOD 2; 5 Rounds w/ 40kg barbell

1. 11x Stf. Deadlifts
2. 11x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 7x Stf. Deadlifts
2. 7x Bench Press

WOD 4; 35km (lunch)

Morning HRV: 135 ms

C: 109g

F: 67g

P: 133g

WOD 1; 5 Rounds w/ 50kg barbell

1. 10x Squats

WOD 2; 5 Rounds w/ 60kg barbell

1. 8x Squats

WOD 3; 5 Rounds w/ 70 kg barbell 

1. 6x Squats

Morning HRV: 92 ms

C: 141g

F: 91g

P: 222g

WOD 1; 5 Rounds w/ 30kg barbell

1. 15x Push Press
2. 15x Good Mornings
3. 15x Back Rows

WOD 2; 5 Rounds w/ 40kg barbell

1. 12x Good Mornings
2. 12x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 6x Back Rows
2. 6x Good Mornings

WOD 4; 25km bike (morning)

Morning HRV: 92 ms

C: 146g

F: 111g

P: 220g

WOD 1; 5 Rounds w/ 40kg barbell

1. 2ox Walking Lunges
2. 10x Bench Press

WOD 2; 5 Rounds w/ 50kg barbell

1. 16x Walking Lunges
2. 6x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 10x Walking Lunges

Morning HRV: 79 ms

C: 151g

F: 56g

P: 175g

Bike 25km

Morning HRV: 65 ms

C: 114g

F: 63g

P: 176g

Bike 25km

Morning HRV: 54 ms

C: 226g

F: 57g

P: 127g

WOD 1; 5 Rounds w/ 30kg barbell

1. 20x Bench Press
2. 15x Back Rows

WOD 2; 5 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 6x Back Rows

WOD 4; 25km bike (lunch)

Morning HRV: 47 ms

C: 118g

F: 89g

P: 172g

WOD 1; 5 Rounds w/ 30kg barbell

1. 10x Push Press
2. 15x Good Mornings
3. 20x Stf. Deadlifts

WOD 2; 5 Rounds w/ 50kg barbell

1. 7x Push Press
2. 11x Good Mornings
3. 15x Stf. Deadlifts

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 3x Push Press
2. 6x Good Mornings
3. 9x Stf. Deadlifts

WOD 4; 20km bike (morning)

Morning HRV: 171 ms

C: 237g

F: 76g

P: 147g

WOD 1; 3 Rounds w/ 40kg barbell

1. 30x Walking Lunges
2. 3km

WOD 2; 4 Rounds w/ 50kg barbell

1. 20x Walking Lunges

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 10x Walking Lunges

WOD 4: 25km bike (morning)

Run 1 

• Time: 15:56
• Pace: 5’08”/km
• Distance: 3,13 km

Morning HRV: 151 ms

C: 141g

F: 63g

P: 159g

WOD 1; 5 Rounds w/ 30kg barbell

1. 15x Good Mornings
2. 15x Back Rows
3. 15x Bench Press

WOD 2; 5 Rounds w/ 40kg barbell

1. 10x Good Mornings
2. 10x Back Rows
3. 10x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

1. 5x Good Mornings
2. 5x Back Rows
3. 5x Bench Press

WOD 4; Bike 25km (morning)

Morning HRV: 96 ms

C: 86g

F: 66g

P: 177g

WOD 1; 5 Rounds w/ 40kg barbell

1. 13x Squats
2. 13x Stf. Deadlifts
3. 13x Bench Press
4. 2km

WOD 2; 5 Rounds w/ 50kg barbell

1. 10x Squats
2. 8x Stf. Deadlifts
3. 6x Bench Press

WOD 3; 5 Rounds w/ 60 kg barbell 

1. 6x Squats
2. 4x Stf. Deadlifts
3. 8x Push Ups

Run 1 

• Time: 10:19
• Pace: 4’57”/km
• Distance: 2,03 km