Jana Koss

100 imperfect movements cannot match a single beautiful one.

October 2019

The wider the base, the higher the pyramid

October 2019

31.10.2019, Thursday

Morning HRV: 85 ms

C: 11g

F: 137g

P: 106g

WOD 1; 5 Rounds w/ 20kg barbell

  1. 4x Yoke Carry
  2. 20x Back Rows

WOD 2; 5 Rounds w/ 30 kg barbell

  1. 2x Yoke Carry
  2. 20x Bench Press

30.10.2019, Wednesday

Morning HRV: 114 ms

C: 86g

F: 187g

P: 58g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Push Press
  2. 15x Back Rows
  3. 15x Good Mornings

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Back Rows
  2. 12x Good Mornings
  3. 12x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Back Rows
  2. 6x Stf. Deads
  3. 6x Bench Press

29.10.2019, Tuesday

Morning HRV: 72 ms

C: 14g

F: 159g

P: 135g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 8x Squats
  2. 10x Burpees
  3. 12x Walking Lunges
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 6x Squats
  2. 12x Push Ups

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 4x Squats
  2. 40 sec handstand hold

WOD 4; Handball Training

Run 1 

  • Time: 04:54
  • Pace: 4’55”/km
  • Distance: 1,02 km

28.10.2019, Monday

Morning HRV: 50 ms

C: 188g

F: 136g

P: 132g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 13x Back Rows
  2. 13x Stf. Deadlifts
  3. 13x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 7x Back Rows
  2. 7x Stf. Deads
  3. 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

27.10.2019, Sunday

Morning HRV: 72 ms

C: 15g

F: 158g

P: 83g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Walking Lunges
  2. 15x Good Mornings
  3. 10x Push Press
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 16x Walking Lunges
  2. 8x Good Mornings
  3. 6x Push Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 12x Walking Lunges
  2. 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

26.10.2019, Saturday

Morning HRV: 71 ms

C: 9g

F: 144g

P: 142g

  1. 37 km Bike Ride

25.10.2019, Friday

Morning HRV: 73 ms

C: 30g

F: 197g

P: 103g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 12x Walking Lunges
  2. 12x Back Rows
  3. 12x Bench Press
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 6x Back Rows
  2. 7x Bench Press
  3. 8x Walking Lunges
  4. 10 min Bike (Rollen) 

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 6x Walking Lunges

Run 1 

  • Time: 04:50
  • Pace: 4’42”/km
  • Distance: 1,02 km

24.10.2019, Thursday

Morning HRV: 54 ms

C: 162g

F: 116g

P: 79g

  1. 27 km Bike Ride
  2. Handball Training

23.10.2019, Wednesday

Morning HRV: 36 ms

C: 111g

F: 129g

P: 99g

  1. 30 min Bike (rollen)
  2. 27 km Bike

22.10.2019, Tuesday

Morning HRV: 57 ms

C: 17g

F: 156g

P: 67g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Good Mornings
  2. 20x Back Rows
  3. 10x Burpees
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Good Mornings
  2. 10x Stf. Deadlifts
  3. 10x Bench Press
  4. 1km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Good Mornings
  2. 8x Stf. Deads
  3. 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

21.10.2019, Monday

Morning HRV: 85 ms

C: 310g

F: 295g

P: 106g

WOD 1; 5 Rounds w/ 40kg barbell

  1. 14x Back Rows
  2. 16x Bench Press
  3. 18x Walking Lunges
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 6x Squats
  2. 12x Push Ups
  3. 6x Back Rows
  4. 1km run

WOD 3; 5 Rounds w/ 70 kg barbell 

  1. 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

20.10.2019, Sunday

Morning HRV: 46 ms

C: 90g

F: 109g

P: 103g

WOD 1; 5 Rounds w/ 20kg  barbell

  1. 40 min Bike
  2. 20x Push Press
  3. 15x Biceps Curls
  4. 10x Push Ups

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 30 min Bike
  2. 12x Bench Press

WOD 3; 20min Bike

19.10.2019, Saturday

Morning HRV: 33 ms

C: 77g

F: 153g

P: 134g

WOD 1; 5 Rounds w/ 30kg plate

  1. 15x Good Mornings
  2. 15x Bench Press
  3. 15x Back Rows

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 12x Good Mornings
  2. 12x Bench Press
  3. 12x Back Rows

WOD 3; walk

WOD 4; Bike Home 60 min

18.10.2019, Friday

Morning HRV: 54 ms

C: 64g

F: 189g

P: 64g

WOD 1; 5 Rounds w/ 40kg plate

  1. 10x Squats
  2. 14x Bench Press
  3. 16x Walking Lunges
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 6x Bench Press
  2. 8x Squats
  3. 12x Walking Lunges

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 2x Bench Press (2 rounds)
  2. 4x Squats
  3. 6x Walking Lunges

WOD 4; Bike Home 40 min

Run 1 

  • Time: 04:45
  • Pace: 4’38”/km
  • Distance: 1,02 km

17.10.2019, Thursday

Morning HRV: 63 ms

C: 20g

F: 334g

P: 83g

Rest and recovery.

16.10.2019, Wednesday

Morning HRV: 92 ms

C: 184g

F: 141g

P: 168g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Back Rows
  2. 6x Stf. Deads
  3. 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

15.10.2019, Tuesday

Morning HRV: 43 ms

C: 15g

F: 154g

P: 98g

  1. 20km Bike Ride

2. Handball Training

14.10.2019, Monday

Morning HRV: 61 ms

C: 88g

F: 166g

P: 77g

WOD 1; 5 Rounds w/ 40kg plate

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

WOD 2; 5 Rounds w/ 50 kg barbell

  1. 12x Plate Rows w/10kg Plate
  2. 12x Push Ups
  3. 12x Walking Lunges
  4. 1 km run

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 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

13.10.2019, Sunday

Morning HRV: 77 ms

C: 38g

F: 336g

P: 72g

Bike 36km 

12.10.2019, Saturday

Morning HRV: 90 ms

C: 48g

F: 160g

P: 84g

WOD 1; 5 Rounds w/ 30kg barbell

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

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Stf. Deads
  2. 6x Bench Press

WOD 4; 43 km Bike

11.10.2019, Friday

Morning HRV: 85 ms

C: 21g

F: 189g

P: 60g

Recovery.

10.10.2019, Thursday

Morning HRV: 73 ms

C: 173g

F: 121g

P: 76g

  1. Bike 21km
  2. Handball Training

09.10.2019, Wednesday

Morning HRV: 91 ms

C: 100g

F: 108g

P: 82g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 20x Stf. Deadlifts
  2. 20x Back Rows
  3. 20x 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. 6x Back Rows
  3. 4x Bench Press

WOD 4; 5 Rounds w/ 60 kg barbell

  1. 6x Stf. Deadlifts 

08.10.2019, Tuesday

Morning HRV: 75 ms

C: 111g

F: 154g

P: 69g

WOD 1; 5 Rounds w/ 30kg plate

  1. 10x Burpees
  2. 12x Good Mornings
  3. 14x Front Rack Walking Lunges
  4. 1km run

WOD 2; 5 Rounds w/ 50 kg barbell

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

WOD 3; 5 Rounds w/ 60 kg barbell 

  1. 4x Squats
  2. 6x Walking Lunges

WOD 4; Handball Training

Run 1 

  • Time: 04:46
  • Pace: 4’38”/km
  • Distance: 1,03 km

07.10.2019, Monday

Morning HRV: 62 ms

C: 86g

F: 112g

P: 113g

WOD 1; 5 Rounds w/ 50kg barbell

  1. 10x Squats

WOD 2; 5 Rounds w/ 60 kg barbell

  1. 5x Squats

WOD 4; Bike, 21km

06.10.2019, Sunday

Morning HRV: 64 ms

C: 30g

F: 172g

P: 189g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 5x Biceps Curls
  2. 10x Shoulder Press
  3. 15x Back Rows
  4. 20x Bench Press

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 10x Push Press
  2. 11x Back Rows
  3. 12x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 7x Back Rows
  2. 7x Bench Press

WOD 4; Bike, 21km

05.10.2019, Saturday

Morning HRV: 58 ms

C: 66g

F: 244g

P: 86g

Bike 60km

04.10.2019, Friday

Morning HRV: 65 ms

C: 93g

F: 103g

P: 159g

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. 12x Good Mornings
  2. 12x Back Rows
  3. 12x Bench Press

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Good Mornings
  2. 6x Back Rows
  3. 6x Bench Press

03.10.2019, Thursday

Morning HRV: 66 ms

C: 117g

F: 227g

P: 176g

Bike 60km

02.10.2019, Wednesday

Morning HRV: 102 ms

C: 88g

F: 167g

P: 161g

WOD 1; 5 Rounds w/ 30kg plate

  1. 10x Push Press 
  2. 12x Burpees
  3. 14x Walking Lunges
  4. 1km run

WOD 2; 5 Rounds w/ 40 kg barbell

  1. 8x Jerks
  2. 10x Bench Press
  3. 12x Walking Lunges
  4. 1 km run

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 2x Jerks
  2. 4x Bench Press
  3. 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

01.10.2019, Tuesday

Morning HRV: 70 ms

C: 95g

F: 101g

P: 112g

WOD 1; 5 Rounds w/ 30kg barbell

  1. 15x Good Mornings
  2. 15x Back Rows
  3. 15x Stf. Dl.

WOD 2; 5 Rounds w/ 40 kg barbell

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

WOD 3; 5 Rounds w/ 50 kg barbell 

  1. 6x Stf. Dl.
  2. 6x Back Rows
  3. 6x Bench Press

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