Jana Koss

100 imperfect movements cannot match a single beautiful one.

May 2019

The wider the base, the higher the pyramid

May 2019

31.05.2019, Friday

Morning HRV: 54 ms

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 barbell 

  1. 6x Bench Press

Run 1 

  • Time: 5:10
  • Pace: 4’57”/km
  • Distance: 1,04 km

30.05.2019, Thursday

Morning HRV: 48 ms

C: 47g

F: 150g

P: 108g

Recovery day.

29.05.2019, Wednesday

Morning HRV: 88 ms

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 barbell 

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

Run 1 

  • Time: 4:54
  • Pace: 4’43”/km
  • Distance: 1,04 km

Run 2 

  • Time: 4:50
  • Pace: 4’40”/km
  • Distance: 1,03 km

Run 3 

  • Time: 4:54
  • Pace: 4’41”/km
  • Distance: 1,034 km

28.05.2019, Tuesday

Morning HRV: 117 ms

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 barbell 

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

Run 1 

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

27.05.2019, Monday

Morning HRV: 62 ms

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 barbell 

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

Run 1 

  • Time: 4:55
  • Pace: 4’38”/km
  • Distance: 1,06 km

Run 2 

  • Time: 4:59
  • Pace: 4’42”/km
  • Distance: 1,06 km

Run 3 

  • Time: 4:56
  • Pace: 4’40”/km
  • Distance: 1,05 km

26.05.2019, Sunday

Morning HRV:  64 ms

C: 66g

F: 253g

P: 180g

Rest and Recovery Day

25.05.2019, Saturday

Morning HRV:  79 ms

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 barbell 

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

Run 1 

  • Time: 10:14
  • Pace: 4’51”/km
  • Distance: 2,11 km

Run 2 

  • Time: 10:04
  • Pace: 4’48”/km
  • Distance: 2,10 km

Run 3 

  • Time: 4:52
  • Pace: 4’45”/km
  • Distance: 1,02 km

24.05.2019, Friday

Morning HRV:  120 ms

C: 125g

F: 188g

P: 64g

5km run

Run  

  • Time: 27:08
  • Pace: 5’06”/km
  • Distance: 5,31 km

23.05.2019, Thursday

Morning HRV:  97 ms

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 barbell 

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

Run 1 

  • Time: 04:55
  • Pace: 4’44”/km
  • Distance: 1,04 km

Run 2 

  • Time: 4:51
  • Pace: 4’33”/km
  • Distance: 1,06 km

Run 3 

  • Time: 4:56
  • Pace: 4’46”/km
  • Distance: 1,03 km

22.05.2019, Wednesday

Morning HRV:  145 ms

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 barbell 

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

Run 1 

  • Time: 10:05
  • Pace: 4’50”/km
  • Distance: 2,08 km

Run 2 

  • Time: 4:53
  • Pace: 4’37”/km
  • Distance: 1,06 km

Run 3 

  • Time: 4:49
  • Pace: 4’31”/km
  • Distance: 1,06 km

21.05.2019, Tuesday

Morning HRV: 113 ms

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 barbell 

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

20.05.2019, Monday

Morning HRV: 148 ms

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 barbell 

  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 1 

  • Time: 10:17
  • Pace: 4’59”/km
  • Distance: 2,05 km

Run 2 

  • Time: 5:01
  • Pace: 4’59”/km
  • Distance: 1,02 km

Run 3 

  • Time: 5:01
  • Pace: 4’59”/km
  • Distance: 1,05 km

19.05.2019, Sunday

Morning HRV: 72 ms

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 barbell 

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

Run 1 

  • Time: 4:59
  • Pace: 4’49”/km
  • Distance: 1,03 km

Run 2 

  • Time: 4:59
  • Pace: 4’49”/km
  • Distance: 1,03 km

Run 3 

  • Time: 4:59
  • Pace: 4’49”/km
  • Distance: 1,03 km

18.05.2019, Saturday

Morning HRV: 83 ms

C: 66 g

F: 181 g

P: 176 g

Inline Skating, 80 min

17.05.2019, Friday

Morning HRV: 147 ms

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 barbell 

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

Run 1 

  • Time: 4:53
  • Pace: 4’40”/km
  • Distance: 1,02 km

Run 2 

  • Time: 4:53
  • Pace: 4’40”/km
  • Distance: 1,02 km

16.05.2019, Thursday

Morning HRV: 59 ms

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 barbell 

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

Run 3 

  • Time: 4:43
  • Pace: 4’35”/km
  • Distance: 1,02 km

Run 2 

  • Time: 4:50
  • Pace: 4’38”/km
  • Distance: 1,04 km

Run 1 

  • Time: 10:09
  • Pace: 4’48”/km
  • Distance: 2,11 km

15.05.2019, Wednesday

Morning HRV: 74 ms

C: 20g

F: 125g

P: 125g

Travel Day.

14.05.2019, Tuesday

Morning HRV: 51 ms

C: 55g

F: 249g

P: 126g

15.000 steps

13.05.2019, Monday

Morning HRV: 85 ms

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 barbell 

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

Run 1 

  • Time: 6:51
  • Pace: 5’10”/km
  • Distance: 1,30 km

Run 2 – 6 

  • Time: 2:18
  • Pace: 4’17”/km
  • Distance:  530 m

12.05.2019, Sunday

Morning HRV: 80 ms

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 barbell 

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

Run 1 

  • Time: 6:54
  • Pace: 5’18”/km
  • Distance: 1,30 km

Run 2 – 6 

  • Time: 1:30
  • Pace: 3’57”/km
  • Distance:  400 m

11.05.2019, Saturday

Morning HRV: 100 ms

C: g

F: g

P: g

Recovery day – Spa Day

10.05.2019, Friday

Morning HRV: 45 ms

C: g

F: g

P: g

Gardening 😀

09.05.2019, Thursday

Morning HRV: 120 ms

C: 23g

F: 116g

P: 94g

OMR Festival – travel day

08.05.2019, Wednesday

Morning HRV: 120 ms

C: 23g

F: 116g

P: 94g

OMR Festival – active recovery 20.000 steps

07.05.2019, Tuesday

Morning HRV: 107 ms

C: 23g

F: 116g

P: 94g

OMR Festival – random workout Squats and Back

06.05.2019, Monday

Morning HRV: 73 ms

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 barbell 

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

Run 1 

  • Time: 4:52
  • Pace: 4’39”/km
  • Distance: 1,05 km

Run 2 

  • Time: 4:52
  • Pace: 4’45”/km
  • Distance: 1,02 km

Run 3 

  • Time: 4:58
  • Pace: 4’42”/km
  • Distance: 1,05 km

05.05.2019, Sunday

Morning HRV:  ms

C: 33g

F: 195g

P: 138g

Handball: Game Day 

04.05.2019, Saturday

Morning HRV: 127 ms

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 barbell 

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

Run 1 

  • Time: 4:47
  • Pace: 4’38”/km
  • Distance: 1,03 km

Run 2 

  • Time: 4:47
  • Pace: 4’38”/km
  • Distance: 1,03 km

Run 3 

  • Time: 10:25
  • Pace: 4’57”/km
  • Distance: 2,10 km

Run 4 

  • Time: 4:54
  • Pace: 4’49”/km
  • Distance: 1,03 km

03.05.2019, Friday

Morning HRV: 170 ms

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 barbell 

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

Run 1 

  • Time: 4:44
  • Pace: 4’38”/km
  • Distance: 1,03 km

Run 2 

  • Time: 4:39
  • Pace: 4’30”/km
  • Distance: 1,03 km

Run 3 

  • Time: 4:39
  • Pace: 4’30”/km
  • Distance: 1,03 km

02.05.2019, Thursday

Morning HRV: 131 ms

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 barbell 

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

Run 1 

  • Time: 9:58
  • Pace: 4’42”/km
  • Distance: 2,12 km

Run 2 

  • Time: 4:57
  • Pace: 4’44”/km
  • Distance: 1,04 km

01.05.2019, Wednesday

Morning HRV: 69 ms

C: 26 g

F: 164 g

P: 120 g

Inline Skating, 80 min

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