Workout of the Day

« September 7, 2022 »

4 x 6 minutes with rate changes. 2 minutes rest between intervals.

4 x 6 minutes of work with two minutes rest between intervals. Each 6 minute interval is split into 3 minutes then 2 minutes then 1 minute at different stroke rates or cadence. RowErg: 3 minutes at 22, 2 minutes at 24, 1 minute at 28. SkiErg: 3 minutes at 33, 2 minutes at 36, 1 minute at 42. BikeErg: 3 minutes at 78, 2 minutes at 82, 1 minute at 90.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1051	Tyler Harner	35	PA	USA	Frederick MD Firefighters	5,009m	2:23.7
1052	Brian Rennie	41		USA		5,006m	2:23.8
1052	Roger Uptegraft	61	🇺🇸Panama City, FL	USA	U.S. Air Force Veteran	5,006m	2:23.8
1054	Erin Ferrari	41		USA		5,005m	2:23.8
1055	T H	47		GER		5,004m	2:23.8
1056	Shaye Woodward	51	UT	USA	TEAM MELALEUCA	5,002m	2:23.9
1057	Stuart Cunniffe	58	York	GBR		5,001m	2:23.9
1058	Stephan Fröde	47	Duderstadt	GER		4,999m	2:24.0
1059	Kyle Benbow	64	Muncie, IN	USA	The Diamonds (Over Sixties Erging Group)	4,998m	2:24.0
1059	Chaney Brown	42		USA		4,998m	2:24.0
1061	Pablo Blanco Laiz	38		ESP		4,997m	2:24.0
1061	Thorsten Kaiser	45		GER		4,997m	2:24.0
1063	Dana Spisak	48	AL	USA		4,995m	2:24.1
1063	Marcel Remmelzwaal	50	Katwijk zh	NED		4,995m	2:24.1
1065	Steve b	59		USA	The Diamonds (Over Sixties Erging Group)	4,991m	2:24.2
1066	Florian Grimm	37		GER		4,988m	2:24.3
1066	Ryan Jenkins	47	FL	USA		4,988m	2:24.3
1066	Monica Pfeifer	52	Wien 🇦🇹	AUT	GERMAN Rowers and FRIENDS United	4,988m	2:24.3
1069	Rosalie McHugh Rheaume	58	Barre, VT	USA	Green Mountain CrossFit, Berlin, Vermont	4,987m	2:24.3
1070	Michael Sermarini	36		USA		4,985m	2:24.4
1070	Ole Henrik Eriksen	37		NOR		4,985m	2:24.4
1072	Leslie Hartman	42		USA	Street Parking	4,984m	2:24.4
1073	Neil McWilliam	52		GBR		4,982m	2:24.5
1074	Geoff Greene	51	Alexandria, VA	USA		4,981m	2:24.5
1074	Bob Berrigan	61	Boston, MA	USA	Team Diamonds	4,981m	2:24.5
1074	delphine allanic	45		FRA		4,981m	2:24.5
1077	Mikołaj Grabowski	26	Warszawa	POL		4,980m	2:24.5
1078	Mike Viggiano	51	FL	USA		4,978m	2:24.6
1078	Chris Mewes	46	North Wales, UK	GBR	EXR Rowing	4,978m	2:24.6
1080	Matt Zimo	36	Pittsboro, NC	USA		4,977m	2:24.6
1080	Andrew Creasey	69	Perth, WA	AUS		4,977m	2:24.6
1082	Jesse Slay	30	Kansas City, KS	USA		4,976m	2:24.6
1082	Seth H	49	Hillsboro, OR	USA		4,976m	2:24.6
1084	Antis Kaplanis	55	Nicosia	CYP		4,975m	2:24.7
1084	Charles Perry	45	Post Falls, ID	USA		4,975m	2:24.7
1086	Robert Thurston	56	Galloway, NJ	USA		4,970m	2:24.8
1086	Evan Emmink	39		NED		4,970m	2:24.8
1088	Diana Holman	51	Burien, WA	USA	University of Washington - Alumni	4,968m	2:24.9
1089	Jessie Ysalina	52	Norwalk, CA	USA	TEAM MELALEUCA	4,967m	2:24.9
1090	Ma B	60	Crownsville, MD	USA		4,966m	2:24.9
1091	Cynthe Corey	44	NC	USA	mERGmaids	4,964m	2:25.0
1092	Paul Rose	56	York	GBR		4,962m	2:25.1
1093	S J Potts	54		GBR		4,961m	2:25.1
1094	Maybel Salomon	52		VEN		4,958m	2:25.2
1095	Robert Birdsell	36		USA		4,957m	2:25.2
1095	Leah Mason	38	Ashburn, VA	USA		4,957m	2:25.2
1097	Jules Bardwell	52		GBR		4,955m	2:25.3
1098	TM Turner	55	Chichester	GBR		4,954m	2:25.3
1099	Katie Drennan	67	Wilmington, NC	USA	The Diamonds (Over Sixties Erging Group)	4,952m	2:25.3
1099	Kyle Lichti	28		USA		4,952m	2:25.3