Workout of the Day

« July 31, 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
551	Rhys Bancroft	36		AUS		5,284m	2:16.2
551	Thomas Gill	56	Düsseldorf	GER		5,284m	2:16.2
553	Jan Strachon	34		CZE		5,275m	2:16.4
554	Kurt Stolz	62		SUI		5,271m	2:16.5
554	Jeff Thomas	61	Rogerstone 🏴󠁧󠁢󠁷󠁬󠁳󠁿	GBR		5,271m	2:16.5
556	Sven Herrmann	58	Berlin	GER		5,269m	2:16.6
557	Maria Palmisano	43	Buffalo, NY	USA		5,268m	2:16.6
558	Yo Van Heese	54		NED		5,266m	2:16.7
559	John Post	62	Lampasas , TX	USA	The Diamonds (Over Sixties Erging Group)	5,264m	2:16.7
560	Jessica Dare	36		AUS		5,263m	2:16.8
560	L Feret	48	TN	USA		5,263m	2:16.8
562	Hank Vedder	60	Osgoode, ON	CAN		5,262m	2:16.8
563	Gregg Kissel	54		USA		5,261m	2:16.8
563	Kyle H	36		USA		5,261m	2:16.8
565	Henk Wismeijer	66	Loosdrecht	NED	KARZV De Hoop, Amsterdam	5,257m	2:16.9
566	Veronica Lind	49		NZL		5,255m	2:17.0
567	Greg Whyte	69		USA		5,254m	2:17.0
568	Tina Buchanan	59		GBR		5,253m	2:17.0
568	Patrick Coffey	50	Fort Mill, SC	USA		5,253m	2:17.0
570	Lars Zilz	47	Lübbenau	GER		5,252m	2:17.0
571	JT Janssen	57	Hampton Hill	GBR		5,249m	2:17.1
572	James Gildroy	41		GBR		5,245m	2:17.2
573	Weston Anderson	37		USA		5,241m	2:17.3
574	Jacob Lee	41		KOR		5,240m	2:17.4
575	Howard Woolley	58	Manchester	GBR		5,234m	2:17.5
575	Matt Perrine	47	Fayetteville, AR	USA		5,234m	2:17.5
577	Ric Shurtz	53		USA		5,228m	2:17.7
578	Philip Beck	52	Salt Lake City, UT	USA		5,227m	2:17.7
579	Pete Ware	61		USA		5,225m	2:17.7
580	Abner Sun	42	Chengdu.SICHUAN Province	CHN		5,222m	2:17.8
581	Kevin Powers	38		USA	CrossFit Mastodon	5,221m	2:17.9
581	Ren c	43	ON	CAN		5,221m	2:17.9
583	Geraldine Byrne	62	Scotland	GBR	Team Diamonds	5,217m	2:18.0
583	C S	56		USA		5,217m	2:18.0
585	Patrick Guénot	53		FRA		5,215m	2:18.0
586	Konstantinos Tziolas	53		GRE		5,213m	2:18.1
587	Shawn Carmichael	48		USA		5,212m	2:18.1
587	Charlotte Blomfield	43		GBR		5,212m	2:18.1
589	Farouk Hashim	57		MAS		5,211m	2:18.1
590	Mike H	23		AUS		5,207m	2:18.2
591	Jennifer Armstrong	49	Kihei, HI	USA		5,203m	2:18.3
591	Thomas Doering	59	Hochheim am Main	GER		5,203m	2:18.3
593	Gerald Beier	56	Vienna	AUT		5,200m	2:18.4
594	Dennis Rice	54	TX	USA	Randall County Sheriff’s Office	5,194m	2:18.6
595	Amy Wiles	38		GBR		5,190m	2:18.7
595	Padraig O'Mearain	57	Dublin	IRL		5,190m	2:18.7
597	Brenda Barrett	51		USA		5,181m	2:18.9
598	Laura King	42		AUS		5,180m	2:18.9
598	David Harary	29	Stony Brook, NY	USA		5,180m	2:18.9
598	Nathan Mize	38		USA		5,180m	2:18.9