Workout of the Day

« May 4, 2026 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1250	Betsy Nicholson	43		USA	Crossfit Voyage	3,343	2:23.5
1250	Kerry White	61		GBR		3,343	2:23.5
1253	Margret Albers	58		GER		3,342	2:23.6
1254	Sarah Booker	53		GBR		3,340	2:23.7
1254	Kathy Nester	55		USA		3,340	2:23.7
1256	Wah Feng	27		CHN		3,337	2:23.8
1256	Michael Gibbons	57		USA		3,337	2:23.8
1256	Richard Wayre	55		GBR		3,337	2:23.8
1256	Reid Broughton	57	VA	USA		3,337	2:23.8
1256	Abraham De Santiago	44		USA		3,337	2:23.8
1261	Warren Lloyd	55		AUS		3,336	2:23.8
1261	Ali Phillips	44		USA		3,336	2:23.8
1263	Rich Tomczak	56		USA		3,335	2:23.9
1264	Marc Julian	61		USA		3,334	2:23.9
1264	Mike Cooper	66	Lexington, KY	USA	The Diamonds (Over Sixties Erging Group)	3,334	2:23.9
1266	Vana Vana	44	DC	AIN		3,333	2:24.0
1266	Tom Murray	66	Rowlett, TX	USA	The Diamonds (Over Sixties Erging Group)	3,333	2:24.0
1266	Glen Vermette	68	Paxton , IL	USA	The Diamonds (Over Sixties Erging Group)	3,333	2:24.0
1266	Amélie MOZET	44		FRA		3,333	2:24.0
1270	Kate Martinson	66		USA		3,332	2:24.0
1270	Natalie Moreland	40		USA	Topeka Rowing Association	3,332	2:24.0
1272	David Sosa Palomo	55	Gurnee, IL	USA		3,331	2:24.1
1273	Lorraine Swan	64	Buderim, QLD	AUS		3,330	2:24.1
1274	Ben Murphys	47		USA		3,329	2:24.1
1275	Kenny Mandakunis	50		USA		3,328	2:24.2
1275	George Rockett	69	Schwenksville, PA	USA		3,328	2:24.2
1275	Max Craig	55		USA		3,328	2:24.2
1278	Pierpaolo Provenzano	54	Maglie	ITA	Italian Team	3,327	2:24.2
1279	Em Holdway	51		USA	Darkhorse Rowing	3,326	2:24.3
1280	Lars Holmström	57	Köping	SWE		3,325	2:24.3
1280	Steven Driesen	55		BEL		3,325	2:24.3
1280	Heidi Moyer	35		USA		3,325	2:24.3
1283	Andrew Slatter	53	Brookfield, QLD	AUS		3,324	2:24.4
1283	Tine Thorkilgaard	36		DEN		3,324	2:24.4
1283	Rick Smutek	58		CAN		3,324	2:24.4
1286	Zakary Gallegos	38		USA		3,323	2:24.4
1287	Barbara Kemp	59		GBR		3,322	2:24.4
1287	M Stuff	55		USA		3,322	2:24.4
1289	浔宫	31		CHN		3,320	2:24.5
1289	Steven Risch	60		USA		3,320	2:24.5
1289	Hermann-Josef Jansen	71		GER		3,320	2:24.5
1289	Mark O'Connor	46		USA		3,320	2:24.5
1293	John Rodriguez	47		USA		3,318	2:24.6
1294	Nichola S	48		AUS		3,317	2:24.7
1295	Szabolcs Toth	49		HUN		3,316	2:24.7
1296	Cassie Spracklen	39		USA		3,315	2:24.7
1296	Stuart Lee	60		USA		3,315	2:24.7
1298	Yvette Larrieu	63	Branford, CT	USA	RowAlong	3,314	2:24.8
1299	Alison Niklewicz	61		GBR	The Diamonds (Over Sixties Erging Group)	3,313	2:24.8
1299	Nate Jedinak	50	Columbus, OH	USA		3,313	2:24.8