Workout of the Day

« February 5, 2023 »

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
50	Stewart Holder	37		GBR		10,860m	2:12.5
52	Pete Donohue	54	Bantam, CT	USA	Litchfield Hills Rowing Club	10,853m	2:12.6
53	Sarah Gagnon	27		CAN		10,820m	2:13.0
54	IOANNIS GATSIOS	37	Athens	GRE		10,793m	2:13.4
55	Horst Maier	61	Neuötting	GER	GERMAN Rowers and FRIENDS United	10,712m	2:14.4
56	Bob Jones	55	IA	USA		10,645m	2:15.2
57	James McMullen	47		USA		10,621m	2:15.5
58	Bill Sheldon	69	Derby	GBR	Royal Engineers	10,611m	2:15.7
59	Josh Godwin	41		USA		10,609m	2:15.7
60	Reid Hefer	25	Koog aan de Zaan	NED		10,594m	2:15.9
61	Hulya Kurku	41	Istanbul	TUR	Blackboard S&C	10,580m	2:16.1
62	Egor Polonskiy	35		USA		10,546m	2:16.5
63	Cameron Ashe	28		AUS		10,535m	2:16.6
64	David Le	43		USA		10,521m	2:16.8
65	Morgan Hansen	37		FRA		10,515m	2:16.9
66	Jenny Landström	61	Lidköping	SWE	The Diamonds (Over Sixties Erging Group)	10,459m	2:17.6
67	지훈 강	36		KOR		10,451m	2:17.7
68	Simon Hoesny	36	Cologne	GER	Turangga Strength & Conditioning	10,445m	2:17.8
69	Michael Lecuyer	38		CAN		10,292m	2:19.9
70	Rebecca Folsom	37	Tampa, FL	USA		10,231m	2:20.7
70	John Moore	38	Tampa, FL	USA		10,231m	2:20.7
72	David Bowman	52	Roanoke, VA	USA	U.S. Air Force Veteran	10,204m	2:21.1
73	Karoline Gustafson	38		USA		10,181m	2:21.4
74	Allison Sturtevant	51		USA		10,063m	2:23.0
75	Christopher Rode	62	Chelsea, MI	USA	ClockTower CrossFit	10,052m	2:23.2
76	finbarr whelan	53		IRL		10,050m	2:23.2
77	Denise McCosh	47		USA		10,026m	2:23.6
78	Santosh Kandregula	-		USA		9,963m	2:24.5
79	Cherie Bell	53	QLD	AUS		9,954m	2:24.6
80	Kerry Sondgeroth	47		USA		9,925m	2:25.0
81	Michae Mcmenamy	57		USA		9,924m	2:25.1
81	T. Geyer	62	Purcellville, VA	USA		9,924m	2:25.1
83	Marianne Olsen	42		NOR		9,923m	2:25.1
84	Juan Carlos Medina	48	Guadalajara	MEX		9,917m	2:25.2
85	Fay Gilder	57		GBR		9,909m	2:25.3
86	Chelsea Cameron	17		AUS		9,907m	2:25.3
87	Solveig Gramann	33		USA		9,901m	2:25.4
88	Stephanie Sikkema	37		USA		9,825m	2:26.5
89	Lindsay Close	47		GBR		9,740m	2:27.8
90	Sarah Hannay	38		AUS		9,712m	2:28.2
91	julie coder	49		USA		9,635m	2:29.4
92	Kevin Hannigan	58		USA		9,567m	2:30.5
93	Ann Marice Uy	36		PHI		9,126m	2:37.7
94	Kreg Smead	30		USA		9,113m	2:38.0
95	Rick Kullman	58		CAN		9,107m	2:38.1
96	Bert Cripe	72	Port Orchard, WA	USA	U.S. Navy Veteran	9,004m	2:39.9
97	Ray Golding	56		GBR		8,845m	2:42.8
98	Lora Malloy	32		USA		8,802m	2:43.5
99	Jen De Magnin	56		USA		8,781m	2:43.9
100	Mira Caso	34		SUI		8,728m	2:44.9