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
851	Kristin Naber	35	Batavia, IL	USA	Crossfit Kokua	4,661m	2:34.4
852	Andrea Gomarasca	51	Trento	ITA		4,659m	2:34.5
853	Kelly Robinson	51		USA		4,657m	2:34.6
854	Mieke Gentens	36		BEL		4,648m	2:34.9
854	Bryan Conklin	38		USA		4,648m	2:34.9
856	lauren friedman	43		USA		4,647m	2:34.9
857	joseph woodard iii	64		USA		4,641m	2:35.1
858	Brian V	30		AUS		4,640m	2:35.1
859	ma bennett	70		USA		4,637m	2:35.2
860	Stéphane Weppe	45	Gravelines	FRA		4,636m	2:35.3
861	Łukasz TUROIL	28		POL		4,634m	2:35.3
862	Jason Christley	49		USA		4,631m	2:35.4
863	Mel Eastburn-Cutts	-		GBR		4,623m	2:35.7
864	Henryk Biniasz	70	Ruda Śląska	POL	The Diamonds (Over Sixties Erging Group)	4,619m	2:35.8
865	Greg Hallinan	56	Carlsbad, CA	USA	U.S. Marines	4,611m	2:36.1
866	B Thomas Henry	69	Lincoln, MA	USA	Cambridge Boat Club	4,610m	2:36.1
867	Alex Petrusev	59	Bright's Grove, ON	CAN		4,608m	2:36.2
868	Jesse Sparks	37	Centerton, AR	USA		4,606m	2:36.3
869	Thomas Baer	49	Brussels	BEL	GERMAN Rowers and FRIENDS United	4,604m	2:36.3
870	Steve Lewis	56	Helena , MT	USA		4,602m	2:36.4
870	Mike Dransfeld	35		GER		4,602m	2:36.4
872	Neil Wilcox	50		GBR		4,601m	2:36.4
873	Lue Sullivan	44		USA		4,600m	2:36.5
874	Nadine Nagy	45	NC	USA		4,597m	2:36.6
875	Mark Walsh	64	Halifax, NS	CAN	The Diamonds (Over Sixties Erging Group)	4,592m	2:36.7
876	Christine Perry	49		USA		4,590m	2:36.8
876	Simon Krueger	34	Sammamish, WA	USA		4,590m	2:36.8
878	Julien Denaes	40	CO	USA		4,588m	2:36.9
879	David Pearson	76	Plymouth, MA	USA	EXR Rowing	4,587m	2:36.9
880	Nikolai Cernavin	47		GER		4,584m	2:37.0
881	patrick stacom	55		USA		4,583m	2:37.1
881	Lara Dorr	51		USA		4,583m	2:37.1
883	Claudia Fend	42		AUT		4,581m	2:37.1
884	Steve Bien	40		USA		4,573m	2:37.4
885	Benjamin Tiller	18		USA		4,570m	2:37.5
886	Derrick Caruthers	45		USA		4,569m	2:37.5
887	Gunther Abela	52		MLT		4,567m	2:37.6
887	Logan Burke	33		USA		4,567m	2:37.6
889	Brandon Trent	44		USA		4,563m	2:37.7
890	Nikoletta Tatar	37		HUN		4,562m	2:37.8
891	Brocky Balboa	42	BUXTON	GBR		4,560m	2:37.8
892	Ching fang Chi	46		TPE	mERGmaids	4,558m	2:37.9
893	B Jordan	-	NM	USA		4,556m	2:38.0
894	Zhao Loong Shim	25		MAS		4,550m	2:38.2
895	Fabian Kuhn	35		GER		4,548m	2:38.3
896	Bob Wilson	62		USA		4,542m	2:38.5
897	Vladimír Moskaľ	44	Michalovce	SVK		4,538m	2:38.6
898	James Quick	43		USA		4,536m	2:38.7
899	Michaela Reinhardt-Popall	42		GER		4,530m	2:38.9
900	Lizzie Chitty	37		SRI		4,526m	2:39.0