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
101	Simon Frame	61		GBR		5,012	1:53.7
102	Dan Heath	49		GBR		5,011	1:53.7
103	Andy Bannister	64		USA		5,010	1:53.7
104	Pourik C	50		USA		5,009	1:53.7
105	Ross Hawkins	52	Johannesburg	RSA	Shosholoza	5,008	1:53.8
105	John Hurst	44		GBR		5,008	1:53.8
107	Toby Martlew	40		GBR		5,004	1:53.9
108	Stephan Van duin	41		NED		5,003	1:53.9
108	Greg Smith	37	Bloomfield, NJ	USA		5,003	1:53.9
110	Chris Bestwick	37		NZL		4,996	1:54.0
111	Robert Dornbrach	45	Berlin	GER		4,995	1:54.1
112	ed cook	45		NZL		4,994	1:54.1
113	Kym Porter	44	Melbourne , VIC	AUS		4,988	1:54.2
114	Andreas Brunner	49		GER		4,987	1:54.2
115	Alexander Trescher	37		GER		4,986	1:54.3
116	Andrew Carlson	34		USA		4,982	1:54.4
117	Alex Lenkowski	33		GBR		4,981	1:54.4
118	Hervé Marques	30		FRA		4,980	1:54.4
118	Y Le Goff	51		FRA		4,980	1:54.4
120	David Balwanz	49		USA		4,977	1:54.5
121	Scott Bank	56		USA		4,976	1:54.5
122	Gaetano Mora	39		ITA		4,975	1:54.5
123	Andy Pike	50		GBR	Include Fitness	4,971	1:54.6
124	jan luppes	66		NED	The Diamonds (Over Sixties Erging Group)	4,970	1:54.6
124	Todd Moore	52		USA		4,970	1:54.6
126	Alex Tyson	26		USA	United States Marine Corps	4,969	1:54.7
126	. Tomaselli	65	Aalborg	DEN		4,969	1:54.7
128	Andrew Tout	53		GBR		4,967	1:54.7
129	Chris Harden	56	NT	AUS		4,962	1:54.8
129	Simonas Stankūnas	49	Kaunas	LTU		4,962	1:54.8
131	Alexander Cmil	55	Denver, CO	USA		4,961	1:54.8
132	Сергей Павлий	48	Ставрополь	AIN		4,960	1:54.9
133	David Jones	58	WEYMOUTH	GBR		4,958	1:54.9
133	Jim Dunlap	57		USA		4,958	1:54.9
135	Ian Bathgate	41		GBR		4,954	1:55.0
136	Clayton Cartwright	43		USA	CrossFit Apex	4,953	1:55.0
136	Mark Tremblay	56	Atlanta, GA	USA	Row Georgia	4,953	1:55.0
138	Kian Karimian	29		GER		4,951	1:55.1
139	Oscar Wurdinger	46		USA	USMC Veterans	4,950	1:55.1
140	Matthias Rieger	41		GER		4,948	1:55.1
141	Simon Purkiss	44		AUS		4,946	1:55.2
142	Viesturs Blūmentāls	33		LAT		4,945	1:55.2
143	Michael Swallow	52		USA		4,944	1:55.2
143	Anthony Cassara	29		USA		4,944	1:55.2
145	James Buntine	61		GBR		4,942	1:55.3
146	Allan Dahl	45	Ringsted	DEN		4,941	1:55.3
147	Luke Jeffery	51		AUS		4,939	1:55.4
148	Daren Haseldine	59	Abergele	GBR	The Diamonds (Over Sixties Erging Group)	4,937	1:55.4
149	Joseph Overocker	50	NC	USA	Japan & Friends Indoor Rowers	4,936	1:55.4
149	Matt Radik	49		USA	U.S. Army Veterans	4,936	1:55.4