Workout of the Day

« December 28, 2025 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
701	Scott Heisler	66	Gold River, CA	USA		4,254	2:13.9
701	Anne Murphy	64	Valatie, NY	USA	Albany Rowing Center	4,254	2:13.9
703	Andy Goldy	49		USA		4,253	2:14.0
704	Pok Pok	36		HKG		4,252	2:14.0
705	Owen Frazier	35		USA		4,251	2:14.0
706	Pete Hook	60		GBR		4,248	2:14.1
707	Sophia K	31		GER		4,246	2:14.2
707	Matt Raasch-Sotinwa	54		GBR		4,246	2:14.2
707	Gerwin Geukes	61		NED		4,246	2:14.2
710	Eric Middlemist	48		USA		4,245	2:14.2
711	C M	50		AUS		4,244	2:14.3
712	Gabi Meier	64	Mainburg	GER		4,243	2:14.3
712	Antonietta Spina	52		SUI		4,243	2:14.3
714	Hanneke Onderwater	56		NED		4,241	2:14.4
714	J.A. Weiss	67		GER		4,241	2:14.4
714	Mae Shadrin	14		USA		4,241	2:14.4
717	Paolo Monachello	54		GBR		4,240	2:14.4
718	Rhonja B	25		GER		4,239	2:14.4
718	Thomas Fontenot	46	TX	USA	U.S. Army Veterans	4,239	2:14.4
720	Marian Oesterwinter	43	Wipperfuerth	GER		4,238	2:14.4
721	Kristen Szydlowski	50		USA	APACHE CrossFit	4,236	2:14.5
722	Jeremy Duckwitz	49	ND	USA		4,235	2:14.5
722	Margaret Bruder	63	Asheville, NC	USA	Asheville Rowing Club	4,235	2:14.5
724	Robert Feyen	59		USA	Duluth Rowing Club	4,234	2:14.6
725	Teddy Coonan	41		GBR		4,233	2:14.6
725	Andy Pickler	55	Denver, CO	USA		4,233	2:14.6
725	Hanna H-S	-		USA	Genesee Rowing Club, Rochester, NY	4,233	2:14.6
728	Geoff Smyth	57		GBR		4,232	2:14.6
729	Aubrie Hill	38		USA		4,230	2:14.7
729	Justin Ashburn	55		GBR		4,230	2:14.7
731	Angelika Wilken	65	Elmshorn 👋	GER		4,228	2:14.8
732	Drew Williams	37		USA		4,227	2:14.8
733	Sav rio	44		ITA		4,224	2:14.9
734	Christopher Brand	55		USA		4,222	2:15.0
734	France Bergeron	60	Saint-Lazare, QC	CAN	RowPro Rowers	4,222	2:15.0
736	Anna Sarah Bischof	44		GER		4,220	2:15.0
737	David Sykes	79	Ft Worth, TX	USA		4,218	2:15.1
737	Jonathan Fegan	52		USA		4,218	2:15.1
739	birgit würth	51		GER		4,215	2:15.2
739	William Robinson	59	Hingham, MA	USA		4,215	2:15.2
741	tomas stumpa	40		CZE		4,214	2:15.2
742	John Nelson	63	Lebanon, TN	USA		4,211	2:15.3
743	Tiffany Heller	53		USA		4,209	2:15.4
744	Nigel Beagarie	72		GBR		4,206	2:15.5
744	Chris Tony Johansen	58	Horten	NOR		4,206	2:15.5
746	Derek Narez	33		USA		4,204	2:15.5
746	Clemence Dartey	55	SAN DIEGO, CA	USA		4,204	2:15.5
748	Virgilio Atzori	47	Assemini	ITA		4,201	2:15.6
748	James Enowitch	60	Cromwell, CT	USA	Darkhorse Rowing	4,201	2:15.6
748	Josh Wharton	39		USA		4,201	2:15.6