October 2019
The wider the base, the higher the pyramid
October 2019
Morning HRV: 85 ms
C: 11g
F: 137g
P: 106g
WOD 1; 5 Rounds w/ 20kg barbell
- 4x Yoke Carry
- 20x Back Rows
WOD 2; 5 Rounds w/ 30 kg barbell
- 2x Yoke Carry
- 20x Bench Press
Morning HRV: 114 ms
C: 86g
F: 187g
P: 58g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Push Press
- 15x Back Rows
- 15x Good Mornings
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Back Rows
- 12x Good Mornings
- 12x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Back Rows
- 6x Stf. Deads
- 6x Bench Press
Morning HRV: 72 ms
C: 14g
F: 159g
P: 135g
WOD 1; 5 Rounds w/ 40kg barbell
- 8x Squats
- 10x Burpees
- 12x Walking Lunges
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 6x Squats
- 12x Push Ups
WOD 3; 5 Rounds w/ 60 kg barbell
- 4x Squats
- 40 sec handstand hold
WOD 4; Handball Training
Run 1
- Time: 04:54
- Pace: 4’55”/km
- Distance: 1,02 km
Morning HRV: 50 ms
C: 188g
F: 136g
P: 132g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Stf. Deadlifts
- 20x Back Rows
- 20x Bench Press
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 13x Back Rows
- 13x Stf. Deadlifts
- 13x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 7x Back Rows
- 7x Stf. Deads
- 7x Bench Press
WOD 4: Bike 35 min rollen
Run 1
- Time: 04:55
- Pace: 4’42”/km
- Distance: 1,04 km
Run 2
- Time: 04:55
- Pace: 4’42”/km
- Distance: 1,03 km
Morning HRV: 72 ms
C: 15g
F: 158g
P: 83g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Walking Lunges
- 15x Good Mornings
- 10x Push Press
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 16x Walking Lunges
- 8x Good Mornings
- 6x Push Press
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 12x Walking Lunges
- 6x Good Mornings
WOD 4; 19km bike ride
Run 1
- Time: 04:50
- Pace: 4’41”/km
- Distance: 1,03 km
Run 2
- Time: 04:49
- Pace: 4’54”/km
- Distance: 1,0 km
Morning HRV: 71 ms
C: 9g
F: 144g
P: 142g
- 37 km Bike Ride
Morning HRV: 73 ms
C: 30g
F: 197g
P: 103g
WOD 1; 5 Rounds w/ 40kg barbell
- 12x Walking Lunges
- 12x Back Rows
- 12x Bench Press
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 6x Back Rows
- 7x Bench Press
- 8x Walking Lunges
- 10 min Bike (Rollen)
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
Run 1
- Time: 04:50
- Pace: 4’42”/km
- Distance: 1,02 km
Morning HRV: 54 ms
C: 162g
F: 116g
P: 79g
- 27 km Bike Ride
- Handball Training
Morning HRV: 36 ms
C: 111g
F: 129g
P: 99g
- 30 min Bike (rollen)
- 27 km Bike
Morning HRV: 57 ms
C: 17g
F: 156g
P: 67g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Good Mornings
- 20x Back Rows
- 10x Burpees
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Good Mornings
- 10x Stf. Deadlifts
- 10x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Good Mornings
- 8x Stf. Deads
- 7x Bench Press
WOD 4; Handball Training
Run 1
- Time: 04:44
- Pace: 4’35”/km
- Distance: 1,03 km
Run 2
- Time: 04:49
- Pace: 4’46”/km
- Distance: 1,01 km
Morning HRV: 85 ms
C: 310g
F: 295g
P: 106g
WOD 1; 5 Rounds w/ 40kg barbell
- 14x Back Rows
- 16x Bench Press
- 18x Walking Lunges
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 6x Squats
- 12x Push Ups
- 6x Back Rows
- 1km run
WOD 3; 5 Rounds w/ 70 kg barbell
- 4x Squats
WOD 4;
- 45 min Bike
- 1km run
Run 1
- Time: 04:43
- Pace: 4’36”/km
- Distance: 1,02 km
Run 2
- Time: 04:41
- Pace: 4’36”/km
- Distance: 1,01 km
Run 3
- Time: 04:49
- Pace: 4’47”/km
- Distance: 1,00 km
Morning HRV: 46 ms
C: 90g
F: 109g
P: 103g
WOD 1; 5 Rounds w/ 20kg barbell
- 40 min Bike
- 20x Push Press
- 15x Biceps Curls
- 10x Push Ups
WOD 2; 5 Rounds w/ 50 kg barbell
- 30 min Bike
- 12x Bench Press
WOD 3; 20min Bike
Morning HRV: 33 ms
C: 77g
F: 153g
P: 134g
WOD 1; 5 Rounds w/ 30kg plate
- 15x Good Mornings
- 15x Bench Press
- 15x Back Rows
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Good Mornings
- 12x Bench Press
- 12x Back Rows
WOD 3; walk
WOD 4; Bike Home 60 min
Morning HRV: 54 ms
C: 64g
F: 189g
P: 64g
WOD 1; 5 Rounds w/ 40kg plate
- 10x Squats
- 14x Bench Press
- 16x Walking Lunges
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 6x Bench Press
- 8x Squats
- 12x Walking Lunges
WOD 3; 5 Rounds w/ 60 kg barbell
- 2x Bench Press (2 rounds)
- 4x Squats
- 6x Walking Lunges
WOD 4; Bike Home 40 min
Run 1
- Time: 04:45
- Pace: 4’38”/km
- Distance: 1,02 km
Morning HRV: 63 ms
C: 20g
F: 334g
P: 83g
Rest and recovery.
Morning HRV: 92 ms
C: 184g
F: 141g
P: 168g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Push Press
- 20x Back Rows
- 10x Burpees
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Back Rows
- 10x Stf. Deadlifts
- 10x Bench Press
- 1km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Back Rows
- 6x Stf. Deads
- 6x Bench Press
Run 1
- Time: 04:48
- Pace: 4’42”/km
- Distance: 1,03 km
Run 2
- Time: 04:48
- Pace: 4’42”/km
- Distance: 1,02 km
Morning HRV: 43 ms
C: 15g
F: 154g
P: 98g
- 20km Bike Ride
2. Handball Training
Morning HRV: 61 ms
C: 88g
F: 166g
P: 77g
WOD 1; 5 Rounds w/ 40kg plate
- 10x Squats
- 10x Burpees
- 20x Walking Lunges
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 12x Plate Rows w/10kg Plate
- 12x Push Ups
- 12x Walking Lunges
- 1 km run
WOD 3; 5 Rounds w/ 60 kg barbell
- 6x Walking Lunges
WOD 4; Bike 23km
Run 1
- Time: 04:42
- Pace: 4’42”/km
- Distance: 1,03 km
Run 2
- Time: 04:46
- Pace: 4’39”/km
- Distance: 1,02 km
Morning HRV: 77 ms
C: 38g
F: 336g
P: 72g
Bike 36km
Morning HRV: 90 ms
C: 48g
F: 160g
P: 84g
WOD 1; 5 Rounds w/ 30kg barbell
- 10x Push Press
- 15x Back Rows
- 20x Bench Press
WOD 2; 5 Rounds w/ 40 kg barbell
- 8x Push Press
- 10x Good Mornings
- 12x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Stf. Deads
- 6x Bench Press
WOD 4; 43 km Bike
Morning HRV: 85 ms
C: 21g
F: 189g
P: 60g
Recovery.
Morning HRV: 73 ms
C: 173g
F: 121g
P: 76g
- Bike 21km
- Handball Training
Morning HRV: 91 ms
C: 100g
F: 108g
P: 82g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Stf. Deadlifts
- 20x Back Rows
- 20x 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
- 6x Back Rows
- 4x Bench Press
WOD 4; 5 Rounds w/ 60 kg barbell
- 6x Stf. Deadlifts
Morning HRV: 75 ms
C: 111g
F: 154g
P: 69g
WOD 1; 5 Rounds w/ 30kg plate
- 10x Burpees
- 12x Good Mornings
- 14x Front Rack Walking Lunges
- 1km run
WOD 2; 5 Rounds w/ 50 kg barbell
- 8x Squats
- 10x Push Ups
- 12x Walking Lunges
WOD 3; 5 Rounds w/ 60 kg barbell
- 4x Squats
- 6x Walking Lunges
WOD 4; Handball Training
Run 1
- Time: 04:46
- Pace: 4’38”/km
- Distance: 1,03 km
Morning HRV: 62 ms
C: 86g
F: 112g
P: 113g
WOD 1; 5 Rounds w/ 50kg barbell
- 10x Squats
WOD 2; 5 Rounds w/ 60 kg barbell
- 5x Squats
WOD 4; Bike, 21km
Morning HRV: 64 ms
C: 30g
F: 172g
P: 189g
WOD 1; 5 Rounds w/ 30kg barbell
- 5x Biceps Curls
- 10x Shoulder Press
- 15x Back Rows
- 20x Bench Press
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Push Press
- 11x Back Rows
- 12x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 7x Back Rows
- 7x Bench Press
WOD 4; Bike, 21km
Morning HRV: 58 ms
C: 66g
F: 244g
P: 86g
Bike 60km
Morning HRV: 65 ms
C: 93g
F: 103g
P: 159g
WOD 1; 5 Rounds w/ 30kg barbell
- 20x Good Mornings
- 20x Back Rows
- 20x Bench Press
WOD 2; 5 Rounds w/ 40 kg barbell
- 12x Good Mornings
- 12x Back Rows
- 12x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Good Mornings
- 6x Back Rows
- 6x Bench Press
Morning HRV: 66 ms
C: 117g
F: 227g
P: 176g
Bike 60km
Morning HRV: 102 ms
C: 88g
F: 167g
P: 161g
WOD 1; 5 Rounds w/ 30kg plate
- 10x Push Press
- 12x Burpees
- 14x Walking Lunges
- 1km run
WOD 2; 5 Rounds w/ 40 kg barbell
- 8x Jerks
- 10x Bench Press
- 12x Walking Lunges
- 1 km run
WOD 3; 5 Rounds w/ 50 kg barbell
- 2x Jerks
- 4x Bench Press
- 6x Walking Lunges
WOD 4; Bike 27km
Run 1
- Time: 04:42
- Pace: 4’42”/km
- Distance: 1,03 km
Run 2
- Time: 04:46
- Pace: 4’39”/km
- Distance: 1,02 km
Morning HRV: 70 ms
C: 95g
F: 101g
P: 112g
WOD 1; 5 Rounds w/ 30kg barbell
- 15x Good Mornings
- 15x Back Rows
- 15x Stf. Dl.
WOD 2; 5 Rounds w/ 40 kg barbell
- 10x Stf. Dl.
- 10x Back Rows
- 10x Bench Press
WOD 3; 5 Rounds w/ 50 kg barbell
- 6x Stf. Dl.
- 6x Back Rows
- 6x Bench Press
1
km
Total Distance
1
/km
Average pace