Jana Koss

100 imperfect movements cannot match a single beautiful one.

May 2019

The wider the base, the higher the pyramid

May 2019

Morning HRV: 54u00a0ms

C: 413g

F: 221g

P: 153g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 30x Bench Press
  2. 20x Back Rows
  3. 15x Strict Press
  4. 1km

WOD 2; 5 Rounds w/ 40kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 6x Bench Press

Run 1u00a0

  • Time: 5:10
  • Pace: 4u201957u201d/km
  • Distance: 1,04 km

Morning HRV: 48u00a0ms

C: 47g

F: 150g

P: 108g

Recovery day.

Morning HRV: 88u00a0ms

C: 124g

F: 158g

P: 125g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 10x Back Rows
  3. 10x Hang Cleans and Push Press
  4. 1km

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 15x Push Ups
  2. 10x Squats
  3. 5x Cleans and Push Press
  4. 1 km run

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 3x Hang Clean and Jerk
  2. 12x Back Rows w 20kg plate
  3. 1 km run

Run 1u00a0

  • Time: 4:54
  • Pace: 4u201943u201d/km
  • Distance: 1,04 km

Run 2u00a0

  • Time: 4:50
  • Pace: 4u201940u201d/km
  • Distance: 1,03 km

Run 3u00a0

  • Time: 4:54
  • Pace: 4u201941u201d/km
  • Distance: 1,034 km

Morning HRV: 117u00a0ms

C: 116g

F: 101g

P: 138g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Back Rows
  2. 20x Stf. Deadlifts
  3. 20x Bench Press
  4. 1km

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Stf. Deadlifts
  2. 12x Bench Press
  3. 12x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

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

Run 1u00a0

  • Time: 5:09
  • Pace: 5u201902u201d/km
  • Distance: 1,02 km

Morning HRV: 62u00a0ms

C: 50g

F: 104g

P: 143g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 60 kg barbell

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

WOD 3; 5 Rounds w/ 80 kg barbellu00a0

  1. 1x Squatu00a0
  2. 10 sec Hold
  3. 10x Push Ups
  4. 1 km run

Run 1u00a0

  • Time: 4:55
  • Pace: 4u201938u201d/km
  • Distance: 1,06 km

Run 2u00a0

  • Time: 4:59
  • Pace: 4u201942u201d/km
  • Distance: 1,06 km

Run 3u00a0

  • Time: 4:56
  • Pace: 4u201940u201d/km
  • Distance: 1,05 km

Morning HRV: u00a064u00a0ms

C: 66g

F: 253g

P: 180g

Rest and Recovery Day

Morning HRV: u00a079u00a0ms

C: 420g

F: 371g

P: 62g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 5x Jerks
  2. 10x Back Rows
  3. 15x Deadlifts
  4. 2 km run

WOD 3; 5 Rounds w/ 80 kg barbellu00a0

  1. 5x Deadliftsu00a0
  2. 10x Push Ups
  3. 1 km run

Run 1u00a0

  • Time: 10:14
  • Pace: 4u201951u201d/km
  • Distance: 2,11 km

Run 2u00a0

  • Time: 10:04
  • Pace: 4u201948u201d/km
  • Distance: 2,10 km

Run 3u00a0

  • Time: 4:52
  • Pace: 4u201945u201d/km
  • Distance: 1,02 km

Morning HRV: u00a0120u00a0ms

C: 125g

F: 188g

P: 64g

5km run

Run u00a0

  • Time: 27:08
  • Pace: 5u201906u201d/km
  • Distance: 5,31 km

Morning HRV: u00a097u00a0ms

C: 115g

F: 138g

P: 147g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Burpees
  2. 10x Back Rows
  3. 10x Stf. Deadlifts
  4. 1km

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Walking Lunges
  2. 10x Bench Press
  3. 1 km run

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 10x Stf. Deadlifts
  2. 5x Bench Press
  3. 1 km run

Run 1u00a0

  • Time: 04:55
  • Pace: 4u201944u201d/km
  • Distance: 1,04 km

Run 2u00a0

  • Time: 4:51
  • Pace: 4u201933u201d/km
  • Distance: 1,06 km

Run 3u00a0

  • Time: 4:56
  • Pace: 4u201946u201d/km
  • Distance: 1,03 km

Morning HRV: u00a0145u00a0ms

C: 60g

F: 163g

P: 81g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 5x Back Rows
  2. 5x Hang Clean and Push Press
  3. 5x Squats
  4. 1 km run

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 5x Push Pressu00a0
  2. 8x Squats
  3. 10x Push Ups
  4. 1 km run

Run 1u00a0

  • Time: 10:05
  • Pace: 4u201950u201d/km
  • Distance: 2,08 km

Run 2u00a0

  • Time: 4:53
  • Pace: 4u201937u201d/km
  • Distance: 1,06 km

Run 3u00a0

  • Time: 4:49
  • Pace: 4u201931u201d/km
  • Distance: 1,06 km

Morning HRV: 113u00a0ms

C: 49g

F: 181g

P: 120g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Good Mornings
  2. 20x Back Rows
  3. 20x Bench Press

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

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

Morning HRV: 148u00a0ms

C: 78g

F: 134g

P: 140g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 60 kg barbellu00a0

  1. 10x Squats
  2. 10x Push Ups
  3. 10x Back Plate Rows @10kg plates
  4. 1 km run

WOD 3; 5 Rounds w/ 80 kg barbell

  1. 10x Bench Press
  2. 1x Squat
  3. 10 sec. hold
  4. 1 km run

Run 1u00a0

  • Time: 10:17
  • Pace: 4u201959u201d/km
  • Distance: 2,05 km

Run 2u00a0

  • Time: 5:01
  • Pace: 4u201959u201d/km
  • Distance: 1,02 km

Run 3u00a0

  • Time: 5:01
  • Pace: 4u201959u201d/km
  • Distance: 1,05 km

Morning HRV: 72u00a0ms

C: 45g

F: 166g

P: 143g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 15x Stf. Deadlifts
  3. 20x Back Rows
  4. 1km

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

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

Run 1u00a0

  • Time: 4:59
  • Pace: 4u201949u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 4:59
  • Pace: 4u201949u201d/km
  • Distance: 1,03 km

Run 3u00a0

  • Time: 4:59
  • Pace: 4u201949u201d/km
  • Distance: 1,03 km

Morning HRV: 83u00a0ms

C: 66 g

F: 181 g

P: 176 g

Inline Skating, 80 min

Morning HRV: 147u00a0ms

C: 54g

F: 139g

P: 154g

WOD 1; 5 Rounds w/ Pistols, 30, 40, 50, 60kg barbell

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

WOD 2; 5 Rounds w/ 60 kg barbell

  1. 5x Squats
  2. 10x Push Ups
  3. 1 km run

WOD 3; 5 Rounds w/ 80 kg barbellu00a0

  1. 1x Squats
  2. 10 Sec. Glute Hold

Run 1u00a0

  • Time: 4:53
  • Pace: 4u201940u201d/km
  • Distance: 1,02 km

Run 2u00a0

  • Time: 4:53
  • Pace: 4u201940u201d/km
  • Distance: 1,02 km

Morning HRV: 59u00a0ms

C: 73g

F: 164g

P: 140g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 15x Back Rows
  3. 20x Bench Press
  4. 2km

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 5x Hang Clean and Push Press
  2. 15x Bench Press
  3. 10x Back Rows
  4. 1 km run

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 3x Hang Clean and Jerk
  2. 8x Bench Press
  3. 5x Back Rows
  4. 1 km run

Run 3u00a0

  • Time: 4:43
  • Pace: 4u201935u201d/km
  • Distance: 1,02 km

Run 2u00a0

  • Time: 4:50
  • Pace: 4u201938u201d/km
  • Distance: 1,04 km

Run 1u00a0

  • Time: 10:09
  • Pace: 4u201948u201d/km
  • Distance: 2,11 km

Morning HRV: 74u00a0ms

C: 20g

F: 125g

P: 125g

Travel Day.

Morning HRV: 51u00a0ms

C: 55g

F: 249g

P: 126g

15.000 steps

Morning HRV: 85u00a0ms

C: 44g

F: 150g

P: 124g

WOD 1; 5 Rounds w/ 25kg barbell

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

WOD 2; 5 Rounds w/ 35kg barbell

  1. 15x Bench Press
  2. 15x Back Rows
  3. 15x Stifflegged Dl.
  4. 500m run @ 13.0 km/h

WOD 3; 5 Rounds w/ 45 kg barbellu00a0

  1. 10x Bench Press
  2. 10x Back Rows
  3. 10x Stifflegged Dl.
  4. 300m row
  5. 1,3km run

Run 1u00a0

  • Time: 6:51
  • Pace: 5u201910u201d/km
  • Distance: 1,30 km

Run 2 – 6u00a0

  • Time: 2:18
  • Pace: 4u201917u201d/km
  • Distance:u00a0 530 m

Morning HRV: 80u00a0ms

C: g

F: g

P: g

WOD 1; 5 Rounds w/ 35kg barbell

  1. 10x Push Press
  2. 10x Squats
  3. 20x Walking lunges
  4. 1,5km

WOD 2; 5 Rounds w/ 55kg barbell

  1. 10x Squats
  2. 10x Push Ups
  3. 400m run @ 15.0 km/h

WOD 3; 5 Rounds w/ 75 kg barbellu00a0

  1. 1x Squats
  2. 10 Sec. Glute Hold
  3. 10x push ups
  4. 500m row

Run 1u00a0

  • Time: 6:54
  • Pace: 5u201918u201d/km
  • Distance: 1,30 km

Run 2 – 6u00a0

  • Time: 1:30
  • Pace: 3u201957u201d/km
  • Distance:u00a0 400 m

Morning HRV: 100u00a0ms

C: g

F: g

P: g

Recovery day – Spa Day

Morning HRV: 45u00a0ms

C: g

F: g

P: g

Gardening 😀

Morning HRV: 120u00a0ms

C: 23g

F: 116g

P: 94g

OMR Festival – travel day

Morning HRV: 120u00a0ms

C: 23g

F: 116g

P: 94g

OMR Festival – active recovery 20.000 steps

Morning HRV: 107u00a0ms

C: 23g

F: 116g

P: 94g

OMR Festival – random workout Squats and Back

Morning HRV: 73u00a0ms

C: 83g

F: 132g

P: 171g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbellu00a0

  1. 5x Push Pressu00a0
  2. 10x Squats
  3. 15x Push Ups
  4. 1 km run

Run 1u00a0

  • Time: 4:52
  • Pace: 4u201939u201d/km
  • Distance: 1,05 km

Run 2u00a0

  • Time: 4:52
  • Pace: 4u201945u201d/km
  • Distance: 1,02 km

Run 3u00a0

  • Time: 4:58
  • Pace: 4u201942u201d/km
  • Distance: 1,05 km

Morning HRV: u00a0ms

C: 33g

F: 195g

P: 138g

Handball: Game Dayu00a0

Morning HRV: 127u00a0ms

C: 77g

F: 150g

P: 110g

WOD 1; 6 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 15x Stf. Deadlifts
  3. 20x Bench Press
  4. 2km

WOD 2; 6 Rounds w/ 40 kg barbell

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

WOD 3; 6 Rounds w/ 50 kg barbellu00a0

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

Run 1u00a0

  • Time: 4:47
  • Pace: 4u201938u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 4:47
  • Pace: 4u201938u201d/km
  • Distance: 1,03 km

Run 3u00a0

  • Time: 10:25
  • Pace: 4u201957u201d/km
  • Distance: 2,10 km

Run 4u00a0

  • Time: 4:54
  • Pace: 4u201949u201d/km
  • Distance: 1,03 km

Morning HRV: 170u00a0ms

C: 45g

F: 201g

P: 112g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 15x Deadlifts
  2. 10x Bench Press
  3. 5x Hang Cleans and Push Press
  4. 1km

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Deadlifts
  2. 6x Bench Press
  3. 3x Hang Cleans and Push Press
  4. 1 km run

WOD 3; 5 Rounds w/ 70 kg barbellu00a0

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

Run 1u00a0

  • Time: 4:44
  • Pace: 4u201938u201d/km
  • Distance: 1,03 km

Run 2u00a0

  • Time: 4:39
  • Pace: 4u201930u201d/km
  • Distance: 1,03 km

Run 3u00a0

  • Time: 4:39
  • Pace: 4u201930u201d/km
  • Distance: 1,03 km

Morning HRV: 131u00a0ms

C: 137g

F: 128g

P: 130g

WOD 1; 5 Rounds w/ 40kg barbell

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

WOD 2; 5 Rounds w/ 70 kg barbell

  1. 5x Squats
  2. 10x Push Ups
  3. 15x Back Rows w/20kg plate
  4. 1 km run

WOD 3; 5 Rounds w/ 80 kg barbellu00a0

  1. 1x Squats
  2. 10 Sec. Glute Hold
  3. 45 Sec Wall Handstand plate

Run 1u00a0

  • Time: 9:58
  • Pace: 4u201942u201d/km
  • Distance: 2,12 km

Run 2u00a0

  • Time: 4:57
  • Pace: 4u201944u201d/km
  • Distance: 1,04 km

Morning HRV: 69u00a0ms

C: 26 g

F: 164 g

P: 120 g

Inline Skating, 80 min

0 km
Total Distance
1 /km
Average pace

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