Jana Koss

100 imperfect movements cannot match a single beautiful one.

November 2019

The wider the base, the higher the pyramid

November 2019

30.11.2019, Saturday

Morning HRV: 59 ms

C: 270g

F: 170g

P: 47g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 5x Push Press
  3. 10x Back Rows
  4. 15x Bench Press

WOD 2; 

  1. 2km

Run 1 

  • Time: 10:22
  • Pace: 4’56”/km
  • Distance: 2,10 km

29.11.2019, Friday

Morning HRV: 68 ms

C: 18g

F: 174g

P: 113g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 1x Power Clean
  2. 1x Hang Squat Clean
  3. 1x Jerk

WOD 2; 

  1. 3km

WOD 3; 5 Rounds w/ 30 kg barbell 

  1. 10x Good Mornings

WOD 4; 25 km Bike

Run 1 

  • Time: 16:02
  • Pace: 5’03”/km
  • Distance: 3,17 km

28.11.2019, Thursday

Morning HRV: 45 ms

C: 15g

F: 154g

P: 110g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 10x Sumo Deaedlifts
  2. 10x Back Rows
  3. 10x Push Ups

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 8x Sumo Deaedlifts
  2. 8x Back Rows
  3. 8x Bench Press

WOD 3; 5 Rounds w/ 80 kg barbell 

  1. 5x Sumo Deadlifts

27.11.2019, Wednesday

Morning HRV: 45 ms

C: 66g

F: 177g

P: 182g

Active Recovery / Walking

8km(10.000 steps)

26.11.2019, Tuesday

Morning HRV: 63 ms

C: 64g

F: 147g

P: 89g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 14x Squats
  2. 14x Good Mornings
  3. 14x Bench Press

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Squats
  2. 10x Good Mornings
  3. 10x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 7x Squats
  2. 7x Good Mornings
  3. 7x Bench Press

WOD 4; 5 Rounds w/ 70 kg barbell 

  1. 4x Squats

WOD 5; Walk, Handball Training

25.11.2019, Monday

Morning HRV: 60 ms

C: 430g

F: 165g

P: 80g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 14x Walking Lunges
  2. 12x Back Rows
  3. 10x Stf. Deadlifts
  4. 1 km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 8x Stf. Deadlifts
  3. 6x Back Rows

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 4x Stf. Deadlifts
  3. 2x Back Rows
  4. 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

24.11.2019, Sunday

Morning HRV: 51 ms

C: 53g

F: 295g

P: 187g

45km bike

23.11.2019, Saturday

Morning HRV: 63 ms

C: 24g

F: 218g

P: 193g

25km bike

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Bench Press
  2. 16x Good Mornings

WOD 2; 5 Rounds w/ 40kg barbell

  1. 11x Bench Press
  2. 11x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbell

  1. 6x Bench Press
  2. 6x Good Mornings

22.11.2019, Friday

Morning HRV: 48 ms

C: 115g

F: 111g

P: 141g

Active Recovery > walking

21.11.2019, Thursday

Morning HRV: 69 ms

C: 35g

F: 162g

P: 148g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Push Press
  2. 16x Bench Press
  3. 16x Back Rows

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 13x Bench Press
  2. 13x Good Mornings
  3. 13x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

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

WOD 4; 25km bike

20.11.2019, Wednesday

Morning HRV: 50 ms

C: 37g

F: 157g

P: 132g

Morning walk 50 min

Afternoon bike 25km

19.11.2019, Tuesday

Morning HRV: 42 ms

C: 70g

F: 242g

P: 201g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 8x Push Press
  2. 10x Front Squats
  3. 12x Front Walking Lunges

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 6x Good Mornings
  2. 8x Squats
  3. 10x Walking Lunges

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 4x Good Mornings
  2. 6x Squats
  3. 8x Walking Lunges

WOD 4; 40min walk, handball training

18.11.2019, Monday

Morning HRV: 136 ms

C: 62g

F: 196g

P: 111g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Deadlifts
  2. 15x Bench Press
  3. 15x Back Rows

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

WOD 4; 40min walk

17.11.2019, Sunday

Morning HRV: 98 ms

C: 14g

F: 152g

P: 116g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 12x Push Press
  2. 12x Good Mornings
  3. 12x Squats
  4. 1 km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Push Press
  2. 10x Good Mornings
  3. 10x Squats
  4. 1 km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 3x Push Press
  2. 6x Good Mornings
  3. 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

16.11.2019, Saturday

Morning HRV: 77 ms

C: 121g

F: 185g

P: 124g

45 km Bike

1 hour walk

15.11.2019, Friday

Morning HRV: 68 ms

C: 17g

F: 186g

P: 96g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 14x Walking Lunges
  2. 10x Good Mornings
  3. 12x Back Rows
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 6x Good Mornings
  3. 8x Back Rows
  4. 1km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges
  2. 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

14.11.2019, Thursday

Morning HRV: 72 ms

C: 34g

F: 311g

P: 118g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Bench Press

WOD 2; 5 Rounds w/ 40kg barbell

  1. 15x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell

  1. 8x Bench Press

WOD 4; 40 min walking

13.11.2019, Wednesday

Morning HRV: 72 ms

C: 91g

F: 157g

P: 98g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Squats
  2. 10x Push Press

WOD 1 B; 5 Rounds w/ 40kg barbell

  1. 8x Squats
  2. 10x Push Ups

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 6x Squats
  2. 12x Plate Rows (10)

WOD 3; 5 Rounds w/ 70 kg barbell 

  1. 3x Squats
  2. 30 sec Handstand Hold

WOD 4; 25km bike

12.11.2019, Tuesday

Morning HRV: 89 ms

C: 16g

F: 170g

P: 93g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Stf. Deadlifts
  2. 20x Good Mornings
  3. 20x Back Rows

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 13x Stf. Deadlifts
  2. 13x Good Mornings
  3. 13x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 7x Stf. Deadlifts
  2. 7x Good Mornings
  3. 7x Back Rows

WOD 4; 40min walk, handball training

11.11.2019, Monday

Morning HRV: 78 ms

C: 21g

F: 132g

P: 135g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 10x Burpees
  2. 12x Goodm Mornings
  3. 14x Walking Lunges
  4. 1 km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Walking Lunges
  2. 10x Bench Press
  3. 8x Good Mornings

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Walking Lunges
  2. 6x Good Mornings
  3. 6x Bench Press
  4. 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

10.11.2019, Sunday

Morning HRV: 105 ms

C: 97g

F: 185g

P: 129g

Active recovery / 2 hour walk.

09.11.2019, Saturday

Morning HRV: 122 ms

C: 101g

F: 281g

P: 111g

WOD 1; 25 km Bike

WOD 2; 5 Rounds w/ 30 kg barbell

  1. 10x Push Press
  2. 15x Back Rows
  3. 20x Bench Press

WOD 3; 5 Rounds w/ 40 kg barbell 

  1. 8x Push Press
  2. 10x Back Rows
  3. 12x Bench Press

WOD 4; 25 km bike

08.11.2019, Friday

Morning HRV: 106 ms

C: 98g

F: 128g

P: 156g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 18x Stf. Deadlifts
  2. 18x Back Rows
  3. 18x Bench Press

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. 8x Stf. Deadlifts
  2. 8x Back Rows
  3. 8x Bench Press

WOD 4; 25km

07.11.2019, Thursday

Morning HRV: 77 ms

C: 23g

F: 224g

P: 141g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 2x Yoke Carry
  2. 12x Squats
  3. 12x Push Press
  4. 1 km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 8x Push Press
  2. 15x Sec OH Hold
  3. 10x Squats
  4. 1km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 10x Squats
  2. 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

06.11.2019, Wednesday

Morning HRV: 94 ms

C: 15g

F: 203g

P: 126g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 16x Walking Lunges
  2. 16x Good Mornings
  3. 16x Back Rows

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Walking Lunges
  2. 12x Good Mornings
  3. 12x Back Rows

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 8x Walking Lunges
  2. 8x Good Mornings
  3. 8x Back Rows

WOD 4; Bike, 18km, 50min

05.11.2019, Tuesday

Morning HRV: 83 ms

C: 75g

F: 146g

P: 96g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 25x Bench Press

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 13x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Bench Press

WOD 4; 

  • 25 km bike in the morning
  • handball training in the evening

04.11.2019, Monday

Morning HRV: 45 ms

C: 19g

F: 175g

P: 118g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Stf. Deadlifts
  2. 14x Back Rows
  3. 13x Push Press
  4. 1 km run

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 7x Stf. Deadlifts
  2. 7x Back Rows
  3. 7x Bench Press
  4. 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

03.11.2019, Sunday

Morning HRV: 70 ms

C: 17g

F: 154g

P: 100g

Handball Game.

02.11.2019, Saturday

Morning HRV: 91 ms

C: 145g

F: 219g

P: 67g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 20x Walking lunges
  2. 15x Bench Press

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Walking Lunges
  2. 6x Bench

WOD 3; 25km Bike

01.11.2019, Friday

Morning HRV: 56 ms

C: 42g

F: 140g

P: 130g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Squats
  2. 15x Back Rows
  3. 15x Good Mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Back Rows
  2. 10x Squats
  3. 10x Good Mornings

WOD 3; 25km Bike

1
km
Total Bike Distance
1
km
Total run Distance
1
/km
Average pace

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