November 2019
The wider the base, the higher the pyramid
November 2019
Morning HRV: 59 ms
C: 270g
F: 170g
P: 47g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Burpees
- 5x Push Press
- 10x Back Rows
- 15x Bench Press
WOD 2;
- 2km
Run 1
- Time: 10:22
- Pace: 4’56”/km
- Distance: 2,10 km
Morning HRV: 68 ms
C: 18g
F: 174g
P: 113g
WOD 1; 5 Rounds w/ 30kg barbell
- 1x Power Clean
- 1x Hang Squat Clean
- 1x Jerk
WOD 2;
- 3km
WOD 3; 5 Rounds w/ 30 kg barbell
- 10x Good Mornings
WOD 4; 25 km Bike
Run 1
- Time: 16:02
- Pace: 5’03”/km
- Distance: 3,17 km
Morning HRV: 45 ms
C: 15g
F: 154g
P: 110g
WOD 1; 5 Rounds w/ 40kg barbell
- 10x Sumo Deaedlifts
- 10x Back Rows
- 10x Push Ups
WOD 2; 5 Rounds w/ 50 kg barbell
- 8x Sumo Deaedlifts
- 8x Back Rows
- 8x Bench Press
WOD 3; 5 Rounds w/ 80 kg barbell
- 5x Sumo Deadlifts
Morning HRV: 45 ms
C: 66g
F: 177g
P: 182g
Active Recovery / Walking
8km(10.000 steps)
Morning HRV: 63 ms
C: 64g
F: 147g
P: 89g
WOD 1; 5 Rounds w/ 30kg barbell
- 14x Squats
- 14x Good Mornings
- 14x Bench Press
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Squats
- 10x Good Mornings
- 10x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 7x Squats
- 7x Good Mornings
- 7x Bench Press
WOD 4; 5 Rounds w/ 70 kg barbell
- 4x Squats
WOD 5; Walk, Handball Training
Morning HRV: 60 ms
C: 430g
F: 165g
P: 80g
WOD 1; 5 Rounds w/ 40kg barbell
- 14x Walking Lunges
- 12x Back Rows
- 10x Stf. Deadlifts
- 1 km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 8x Stf. Deadlifts
- 6x Back Rows
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
- 4x Stf. Deadlifts
- 2x Back Rows
- 1 km run
WOD 4; 25 km Bike
Run 1
- Time: 04:50
- Pace: 4’41”/km
- Distance: 1,03 km
Run 2
- Time: 04:53
- Pace: 4’55”/km
- Distance: 1,02 km
Run 3
- Time: 04:52
- Pace: 4’52”/km
- Distance: 1,0 km
Morning HRV: 51 ms
C: 53g
F: 295g
P: 187g
45km bike
Morning HRV: 63 ms
C: 24g
F: 218g
P: 193g
25km bike
WOD 1; 5 Rounds w/ 30kg barbell
- 16x Bench Press
- 16x Good Mornings
WOD 2; 5 Rounds w/ 40kg barbell
- 11x Bench Press
- 11x Good Mornings
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Bench Press
- 6x Good Mornings
Morning HRV: 48 ms
C: 115g
F: 111g
P: 141g
Active Recovery > walking
Morning HRV: 69 ms
C: 35g
F: 162g
P: 148g
WOD 1; 5 Rounds w/ 30kg barbell
- 16x Push Press
- 16x Bench Press
- 16x Back Rows
WOD 2; 5 Rounds w/ 40 kg barbell
- 13x Bench Press
- 13x Good Mornings
- 13x Back Rows
WOD 3; 5 Rounds w/ 50 kg barbell
- 7x Stf. Deadlifts
- 7x Bench Press
- 7x Back Rows
WOD 4; 25km bike
Morning HRV: 50 ms
C: 37g
F: 157g
P: 132g
Morning walk 50 min
Afternoon bike 25km
Morning HRV: 42 ms
C: 70g
F: 242g
P: 201g
WOD 1; 5 Rounds w/ 30kg barbell
- 8x Push Press
- 10x Front Squats
- 12x Front Walking Lunges
WOD 2; 5 Rounds w/ 40 kg barbell
- 6x Good Mornings
- 8x Squats
- 10x Walking Lunges
WOD 3; 5 Rounds w/ 50 kg barbell
- 4x Good Mornings
- 6x Squats
- 8x Walking Lunges
WOD 4; 40min walk, handball training
Morning HRV: 136 ms
C: 62g
F: 196g
P: 111g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Stf. Deadlifts
- 15x Bench Press
- 15x Back Rows
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Stf. Deadlifts
- 12x Bench Press
- 12x Back Rows
WOD 3; 5 Rounds w/ 50 kg barbell
- 7x Stf. Deadlifts
- 7x Bench Press
- 7x Back Rows
WOD 4; 40min walk
Morning HRV: 98 ms
C: 14g
F: 152g
P: 116g
WOD 1; 5 Rounds w/ 30kg barbell
- 12x Push Press
- 12x Good Mornings
- 12x Squats
- 1 km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Push Press
- 10x Good Mornings
- 10x Squats
- 1 km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 3x Push Press
- 6x Good Mornings
- 8x Squats
WOD 4; 17km Bike
Run 1
- Time: 04:55
- Pace: 4’55”/km
- Distance: 1,0 km
Run 2
- Time: 04:51
- Pace: 4’50”/km
- Distance: 1,03 km
Run 3
- Time: 04:56
- Pace: 4’44”/km
- Distance: 1,04 km
Morning HRV: 77 ms
C: 121g
F: 185g
P: 124g
45 km Bike
1 hour walk
Morning HRV: 68 ms
C: 17g
F: 186g
P: 96g
WOD 1; 5 Rounds w/ 40kg barbell
- 14x Walking Lunges
- 10x Good Mornings
- 12x Back Rows
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 6x Good Mornings
- 8x Back Rows
- 1km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
- 12x Push Ups
WOD 4; 40min walk
Run 1
- Time: 04:52
- Pace: 4’41”/km
- Distance: 1,03 km
Run 2
- Time: 04:58
- Pace: 4’50”/km
- Distance: 1,02 km
Morning HRV: 72 ms
C: 34g
F: 311g
P: 118g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Bench Press
WOD 2; 5 Rounds w/ 40kg barbell
- 15x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 8x Bench Press
WOD 4; 40 min walking
Morning HRV: 72 ms
C: 91g
F: 157g
P: 98g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Squats
- 10x Push Press
WOD 1 B; 5 Rounds w/ 40kg barbell
- 8x Squats
- 10x Push Ups
WOD 2; 5 Rounds w/ 50 kg barbell
- 6x Squats
- 12x Plate Rows (10)
WOD 3; 5 Rounds w/ 70 kg barbell
- 3x Squats
- 30 sec Handstand Hold
WOD 4; 25km bike
Morning HRV: 89 ms
C: 16g
F: 170g
P: 93g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Stf. Deadlifts
- 20x Good Mornings
- 20x Back Rows
WOD 2; 5 Rounds w/ 40 kg barbell
- 13x Stf. Deadlifts
- 13x Good Mornings
- 13x Back Rows
WOD 3; 5 Rounds w/ 50 kg barbell
- 7x Stf. Deadlifts
- 7x Good Mornings
- 7x Back Rows
WOD 4; 40min walk, handball training
Morning HRV: 78 ms
C: 21g
F: 132g
P: 135g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Burpees
- 12x Goodm Mornings
- 14x Walking Lunges
- 1 km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Walking Lunges
- 10x Bench Press
- 8x Good Mornings
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Walking Lunges
- 6x Good Mornings
- 6x Bench Press
- 1 km run
WOD 4; recovery walki 30 min
Run 1
- Time: 04:46
- Pace: 4’34”/km
- Distance: 1,03 km
Run 2
- Time: 04:52
- Pace: 4’41”/km
- Distance: 1,03 km
Run 3
- Time: 04:56
- Pace: 4’44”/km
- Distance: 1,04 km
Morning HRV: 105 ms
C: 97g
F: 185g
P: 129g
Active recovery / 2 hour walk.
Morning HRV: 122 ms
C: 101g
F: 281g
P: 111g
WOD 1; 25 km Bike
WOD 2; 5 Rounds w/ 30 kg barbell
- 10x Push Press
- 15x Back Rows
- 20x Bench Press
WOD 3; 5 Rounds w/ 40 kg barbell
- 8x Push Press
- 10x Back Rows
- 12x Bench Press
WOD 4; 25 km bike
Morning HRV: 106 ms
C: 98g
F: 128g
P: 156g
WOD 1; 5 Rounds w/ 30kg barbell
- 18x Stf. Deadlifts
- 18x Back Rows
- 18x Bench Press
WOD 2; 5 Rounds w/ 40 kg barbell
- 13x Stf. Deadlifts
- 13x Back Rows
- 13x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 8x Stf. Deadlifts
- 8x Back Rows
- 8x Bench Press
WOD 4; 25km
Morning HRV: 77 ms
C: 23g
F: 224g
P: 141g
WOD 1; 5 Rounds w/ 30kg barbell
- 2x Yoke Carry
- 12x Squats
- 12x Push Press
- 1 km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 8x Push Press
- 15x Sec OH Hold
- 10x Squats
- 1km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 10x Squats
- 10x Push Ups
WOD 4;
Run 1
- Time: 04:53
- Pace: 4’41”/km
- Distance: 1,03 km
Run 2
- Time: 04:52
- Pace: 4’49”/km
- Distance: 1,02 km
Morning HRV: 94 ms
C: 15g
F: 203g
P: 126g
WOD 1; 5 Rounds w/ 30kg barbell
- 16x Walking Lunges
- 16x Good Mornings
- 16x Back Rows
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Walking Lunges
- 12x Good Mornings
- 12x Back Rows
WOD 3; 5 Rounds w/ 50 kg barbell
- 8x Walking Lunges
- 8x Good Mornings
- 8x Back Rows
WOD 4; Bike, 18km, 50min
Morning HRV: 83 ms
C: 75g
F: 146g
P: 96g
WOD 1; 5 Rounds w/ 30kg barbell
- 25x Bench Press
WOD 2; 5 Rounds w/ 40 kg barbell
- 13x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Bench Press
WOD 4;
- 25 km bike in the morning
- handball training in the evening
Morning HRV: 45 ms
C: 19g
F: 175g
P: 118g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Stf. Deadlifts
- 14x Back Rows
- 13x Push Press
- 1 km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Stf. Deadlifts
- 12x Back Rows
- 12x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 7x Stf. Deadlifts
- 7x Back Rows
- 7x Bench Press
- 1 km run
WOD 4; 30 Min Bike (rollen)
Run 1
- Time: 04:50
- Pace: 4’41”/km
- Distance: 1,03 km
Run 2
- Time: 04:57
- Pace: 4’49”/km
- Distance: 1,02 km
Morning HRV: 70 ms
C: 17g
F: 154g
P: 100g
Handball Game.
Morning HRV: 91 ms
C: 145g
F: 219g
P: 67g
WOD 1; 5 Rounds w/ 40kg barbell
- 20x Walking lunges
- 15x Bench Press
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 6x Bench
WOD 3; 25km Bike
Morning HRV: 56 ms
C: 42g
F: 140g
P: 130g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Squats
- 15x Back Rows
- 15x Good Mornings
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Back Rows
- 10x Squats
- 10x Good Mornings
WOD 3; 25km Bike
1
km
Total Bike Distance
1
km
Total run Distance
1
/km
Average pace