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