Workout of the Day

« July 13, 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
450	NI JIE	41	上海	CHN	亦可赛艇	3,555	2:15.0
450	William Cooley	76	Albuquerque, NM	USA		3,555	2:15.0
453	Martin Petrík	46		SVK		3,554	2:15.0
453	Raymond Duignam	59		IRL		3,554	2:15.0
455	Ranjit Srinivas	67		GBR		3,553	2:15.0
456	Jason Long	51		USA		3,552	2:15.1
457	Willem Hage	75	Almere	NED		3,551	2:15.1
458	Fred Smith	31		GBR		3,550	2:15.2
459	ilya tkachenkov	35		AIN		3,549	2:15.2
460	Russell Champion	64	Gladstone , QLD	AUS		3,545	2:15.4
461	James Gobbett	85	Rovereto	ITA	Ancient Mariners - The Ancients Organization (TAO)	3,544	2:15.4
462	Rebecca Rozen	17		AUS		3,542	2:15.5
462	Branden Pedrosa	58	West Palm Beach, FL	USA		3,542	2:15.5
464	Jim Putnam	57		USA		3,541	2:15.5
465	Myunghee Lee	37		KOR		3,539	2:15.6
466	James Iordanou	32		USA		3,538	2:15.6
467	Becky Cador	56		GBR		3,534	2:15.8
468	Luke Davidson	60	Saucier , MS	USA		3,533	2:15.8
469	Lee Hitch	64	Double Oak, TX	USA	The Diamonds (Over Sixties Erging Group)	3,532	2:15.9
470	Claus Heubeck	67	Eckental	GER		3,528	2:16.0
471	John Goodall	50	Takoma Park, MD	USA	Washington Rowing School	3,527	2:16.0
472	Michelle Jones	44		GBR		3,525	2:16.1
473	Sissel Merete Andersen	63		NOR		3,524	2:16.2
474	Gemma Sheridan	46		GBR		3,522	2:16.2
474	Stewart Da Silva	79	Norwich	GBR	The Diamonds (Over Sixties Erging Group)	3,522	2:16.2
474	Marcus Grijalva	49	El Paso, TX	USA		3,522	2:16.2
474	Jesse Hays	47		USA		3,522	2:16.2
478	Kees van der Sluijs	71	Beavercreek, OH	USA		3,521	2:16.3
478	Rana Taimur Ahmad	40	The Woodlands, TX	USA	CrossFit Town Center	3,521	2:16.3
480	Nate Hinton	44		USA		3,519	2:16.4
481	Glen Vermette	68	Paxton , IL	USA	The Diamonds (Over Sixties Erging Group)	3,518	2:16.4
482	Fabio Toccoli	62		ITA		3,517	2:16.4
483	Wendy Orman	65		AUS		3,516	2:16.5
484	Steven Durrant	49		AUS		3,514	2:16.5
484	David Lui	38		USA		3,514	2:16.5
486	Simon Weber-Münker	40		GER		3,513	2:16.6
487	MIchael Vance	40	Richmond, TX	USA		3,511	2:16.7
488	Sim McDonald	57		AUS		3,510	2:16.7
489	Josh Reebals	36		USA		3,506	2:16.9
490	Theo Herpers	61		NED		3,505	2:16.9
491	Roger Bangay	89	Kingston upon Thames	GBR	Free Spirits	3,503	2:17.0
491	Max Thompson	34		USA		3,503	2:17.0
493	claudia giacomazzi	62	SGT nautica Trieste	ITA		3,502	2:17.0
494	Tom Zurich	66	Road Town	IVB		3,495	2:17.3
495	Henry Mayorga	68	Yonkers, NY	USA		3,490	2:17.5
496	Kevin McDonald	73	Peregian Springs, QLD	AUS		3,489	2:17.5
496	Richard Wayre	56		GBR		3,489	2:17.5
498	Alexander Nilsen	39		NOR		3,483	2:17.8
498	Helen Donald	42		GBR		3,483	2:17.8
498	Phillip Hodges	82	Cary, NC	USA		3,483	2:17.8