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
1050	Roger Uptegraft	61	🇺🇸Panama City, FL	USA	U.S. Air Force Veteran	5,006	2:23.8
1052	Erin Ferrari	41		USA		5,005	2:23.8
1053	T H	47		GER		5,004	2:23.8
1054	Shaye Woodward	51	UT	USA	TEAM MELALEUCA	5,002	2:23.9
1055	Stuart Cunniffe	58	York	GBR		5,001	2:23.9
1056	Stephan Fröde	47	Duderstadt	GER		4,999	2:24.0
1057	Kyle Benbow	64	Muncie, IN	USA	The Diamonds (Over Sixties Erging Group)	4,998	2:24.0
1057	Chaney Brown	42		USA		4,998	2:24.0
1059	Pablo Blanco Laiz	38		ESP		4,997	2:24.0
1059	Thorsten Kaiser	45		GER		4,997	2:24.0
1061	Dana Spisak	48	AL	USA		4,995	2:24.1
1061	Marcel Remmelzwaal	50	Katwijk zh	NED		4,995	2:24.1
1063	Steve b	59		USA	The Diamonds (Over Sixties Erging Group)	4,991	2:24.2
1064	Florian Grimm	37		GER		4,988	2:24.3
1064	Monica Pfeifer	52	Wien 🇦🇹	AUT	GERMAN Rowers and FRIENDS United	4,988	2:24.3
1064	Ryan Jenkins	47	FL	USA		4,988	2:24.3
1067	Rosalie McHugh Rheaume	58	Barre, VT	USA	Green Mountain CrossFit, Berlin, Vermont	4,987	2:24.3
1068	Michael Sermarini	36		USA		4,985	2:24.4
1068	Ole Henrik Eriksen	37		NOR		4,985	2:24.4
1070	Leslie Hartman	42		USA	Street Parking	4,984	2:24.4
1071	Neil McWilliam	52		GBR		4,982	2:24.5
1072	Geoff Greene	51	Alexandria, VA	USA		4,981	2:24.5
1072	Bob Berrigan	61	Boston, MA	USA	Team Diamonds	4,981	2:24.5
1072	delphine allanic	45		FRA		4,981	2:24.5
1075	Mikołaj Grabowski	26	Warszawa	POL		4,980	2:24.5
1076	Mike Viggiano	51	FL	USA		4,978	2:24.6
1076	Chris Mewes	46	North Wales, UK	GBR	EXR Rowing	4,978	2:24.6
1078	Matt Zimo	36	Pittsboro, NC	USA		4,977	2:24.6
1078	Andrew Creasey	69	Perth, WA	AUS		4,977	2:24.6
1080	Jesse Slay	30	Kansas City, KS	USA		4,976	2:24.6
1080	Seth H	49	Hillsboro, OR	USA		4,976	2:24.6
1082	Charles Perry	45	Post Falls, ID	USA		4,975	2:24.7
1082	Antis Kaplanis	55	Nicosia	CYP		4,975	2:24.7
1084	Evan Emmink	39		NED		4,970	2:24.8
1084	Robert Thurston	56	Galloway, NJ	USA	The Diamonds (Over Sixties Erging Group)	4,970	2:24.8
1086	Diana Holman	51	Burien, WA	USA	University of Washington - Alumni	4,968	2:24.9
1087	Jessie Ysalina	52	Norwalk, CA	USA	TEAM MELALEUCA	4,967	2:24.9
1088	Ma B	60	Crownsville, MD	USA		4,966	2:24.9
1089	Cynthe Corey	44	NC	USA	mERGmaids	4,964	2:25.0
1090	Paul Rose	56	York	GBR		4,962	2:25.1
1091	S J Potts	54		GBR		4,961	2:25.1
1092	Maybel Salomon	52		VEN		4,958	2:25.2
1093	Robert Birdsell	36		USA		4,957	2:25.2
1093	Leah Mason	38	Ashburn, VA	USA		4,957	2:25.2
1095	Jules Bardwell	52		GBR		4,955	2:25.3
1096	Katie Drennan	67	Wilmington, NC	USA	The Diamonds (Over Sixties Erging Group)	4,952	2:25.3
1096	Kyle Lichti	28		USA		4,952	2:25.3
1098	Paul Neuman	67	Oakland, NJ	USA	The Diamonds (Over Sixties Erging Group)	4,951	2:25.4
1099	Kathleen Woods-Smith	64	Port Townsend, WA	USA	Rat Island Rowing & Sculling Club, Port Townsend, WA	4,949	2:25.4
1099	Steve Bushey	64	Essex Junction , VT	USA		4,949	2:25.4