Workout of the Day

« December 14, 2025

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
51	Paul Nedorost	60		USA	The Diamonds (Over Sixties Erging Group)	4,355	1:50.2
52	Hervé Bernus	35		FRA		4,349	1:50.3
53	Damian Bailey	50	Andover	GBR		4,347	1:50.4
54	Niall Enright	47		IRL		4,342	1:50.5
55	Huub Bierman	52	Polsbroek (UT)	NED		4,341	1:50.5
56	Richard Stott	66	Rossendale	GBR	The Diamonds (Over Sixties Erging Group)	4,329	1:50.8
57	Valer Vlkolinský	58	Komárno	SVK		4,317	1:51.1
57	Sam Stretch	33		GBR		4,317	1:51.1
59	Alan Reid	44	Glasgow	GBR		4,316	1:51.2
60	Brian Williams	59	Charlotte, NC	USA	CrossFit S3	4,315	1:51.2
61	Sebastián Andrés	39		ESP		4,308	1:51.4
61	Kent Stader	54	Lafayette, IN	USA		4,308	1:51.4
63	Cipri Io	47		GER		4,302	1:51.5
64	Cameron Clausing	42		AUS		4,301	1:51.6
65	Steven Bishop	44		AUS		4,299	1:51.6
65	Ian Childs	46		CAN		4,299	1:51.6
67	Alexandre LAFON	47	Bayonne	FRA		4,294	1:51.7
68	Tomasz Marciniak	51	Wałbrzych	POL	Polish Indoor Rowing Team	4,291	1:51.8
69	Emir Büçkün	24		TUR		4,285	1:52.0
69	Paul Duff	41		GBR		4,285	1:52.0
71	Martín Thomson	41		COL		4,282	1:52.0
72	Ben Mitchell	36		GBR		4,280	1:52.1
73	Matt Liptak	55		AUS		4,277	1:52.2
74	ed cook	45		NZL		4,276	1:52.2
75	Stefan Koppe	53	Wiesbaden	GER	GERMAN Rowers and FRIENDS United	4,275	1:52.2
76	Shane Bellman	42		AUS		4,273	1:52.3
77	Dan Heath	49		GBR		4,272	1:52.3
78	Clemens Czech	57	Diez	GER		4,270	1:52.4
79	Matt Hickman	50	GA	USA		4,269	1:52.4
80	Chris Harden	56	NT	AUS		4,268	1:52.4
81	Szymon Goryczko	43		GER		4,262	1:52.6
82	Franck Schaller	40		SIN		4,260	1:52.6
82	Gabriel Revez	48	Guarda	POR		4,260	1:52.6
84	Justin Hirsch	41		USA		4,258	1:52.7
85	Jim Rehill	44		GBR		4,254	1:52.8
86	Justin Reid	17		CAN		4,248	1:52.9
87	Andreas Niedermeier	42		GER		4,246	1:53.0
87	Malcolm Stockham	46		GBR		4,246	1:53.0
87	Pourik C	50		USA		4,246	1:53.0
87	Sebastian Fiedler	46		GER		4,246	1:53.0
87	Donald Sutherland	53	Arab, AL	USA	Rocket City Rowing Club	4,246	1:53.0
92	Tom Carroll	49		USA		4,245	1:53.0
93	Ron Schildge	44		USA	DC National	4,243	1:53.1
94	Francisco M	44		GER		4,240	1:53.2
94	Christian Schlie	47	Pinneberg	GER	Crossfit My Buddy	4,240	1:53.2
96	Art Molendijk	41	Reeuwijk	NED		4,235	1:53.3
96	Reed Rediger	44	Lincoln , NE	USA		4,235	1:53.3
98	Aaron Curtis	53		AUS		4,230	1:53.4
99	Todd Moore	52		USA		4,227	1:53.5
99	Andrew Morrison	70	Redhill	GBR		4,227	1:53.5