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
1451	Gina Marozzi	51		AUS		4,399	2:43.6
1452	Clive(TAID) Bourton	76	Clevedon⛷🚴🚣‍♀️	GBR	TEAM TONS	4,396	2:43.7
1453	Darren Wright	50		USA	Age Without Limits	4,390	2:44.0
1454	Thomas Johnson	36		USA		4,389	2:44.0
1455	Stuart Carruthers	51		GBR		4,374	2:44.6
1456	Sam Heatley	41	Sheffield	GBR		4,373	2:44.6
1457	Brooke Surian	55	Ann Arbor , MI	USA		4,369	2:44.7
1458	Bob Bae	36		KOR		4,368	2:44.8
1459	Oliver Roufosse	49		GER		4,366	2:44.9
1460	Paul Roddy	37		USA		4,357	2:45.2
1461	Tom Rizzo, Jr.	63	Jacksonville, FL	USA	Jacksonville Rowing Club	4,348	2:45.5
1462	Karl Werckmann	67	Prescott Valley, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,347	2:45.6
1462	张欣	36		CHN		4,347	2:45.6
1464	Redylette Bailey	37		USA		4,343	2:45.7
1464	Shaun Murphy	64		AUS		4,343	2:45.7
1466	Andrew Griffith	73	Newburyport, MA	USA	The Diamonds (Over Sixties Erging Group)	4,341	2:45.8
1466	Donna Evoy	42		CAN		4,341	2:45.8
1468	Jessica Kerckhove	41	WI	USA	TEAM MELALEUCA	4,339	2:45.9
1469	Ret Trubey	34		USA		4,338	2:45.9
1470	Jeff Cubos	44		CAN		4,336	2:46.0
1471	Panagiotis Theodorikakos	52	ILIOYPOLI	GRE		4,333	2:46.1
1471	Joanne Han	60	Inverness, IL	USA	The Diamonds (Over Sixties Erging Group)	4,333	2:46.1
1473	Michael K	54		NED	Ministry of Defence The Netherlands	4,326	2:46.4
1474	ashley quist	36		USA		4,323	2:46.5
1475	Adam Altman	47	Chicago, IL	USA		4,322	2:46.5
1476	Larry Matz	67		USA		4,320	2:46.6
1477	William Almon	67	Sandy Springs, GA	USA	U.S. Army Veterans	4,311	2:47.0
1478	John Denham	36	ID	USA	U.S. Army Reserves	4,305	2:47.2
1479	Jair Cranmore	38		USA	U.S. Army	4,301	2:47.4
1480	Michel Babik	47		FRA		4,300	2:47.4
1481	Avril Acres	55		GBR		4,298	2:47.5
1482	Cecy Cano	-	Livermore, CA	USA	Row House Pleasanton CA	4,296	2:47.5
1482	Jacqueline Hamilton	67	Monterey 🏖, CA	USA	The Diamonds (Over Sixties Erging Group)	4,296	2:47.5
1484	Gail Whitney	64	Sioux Falls, SD	USA	The Diamonds (Over Sixties Erging Group)	4,295	2:47.6
1484	Rebecca Tesseur	29		BEL	Crossfit Ambrosius	4,295	2:47.6
1486	Jose L. Cienfuegos	61	San Juan, PR	USA		4,293	2:47.7
1487	Betsy Reeves	71	Baton Rouge, LA	USA	The Diamonds (Over Sixties Erging Group)	4,292	2:47.7
1487	Kathrin Wolf	34		GER		4,292	2:47.7
1489	Bryce Beard	30		USA		4,289	2:47.8
1489	Planar Knight	55	ID	USA		4,289	2:47.8
1491	Dean Baluch	42		USA		4,287	2:47.9
1492	小米	38		CHN		4,286	2:47.9
1493	Peter Offermann	77	Montclair, NJ	USA		4,282	2:48.1
1494	June Winchester	44	Middletown, DE	USA		4,277	2:48.3
1495	Eva Kyriopo	35		USA		4,275	2:48.4
1496	Milosz Matenko	41		POL		4,271	2:48.5
1497	Cathy Miller	68	Santa Fe, NM	USA	The Diamonds (Over Sixties Erging Group)	4,270	2:48.6
1498	Dave Roesener	44		USA	University of Cincinnati	4,263	2:48.8
1499	Bill Chapman	70	TX	USA	The Diamonds (Over Sixties Erging Group)	4,259	2:49.0
1500	Sue Corrente	50		USA		4,254	2:49.2