Workout of the Day

« April 3, 2026 »

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
551	Giles Thomas	60	St. Albans	AUS	The Diamonds (Over Sixties Erging Group)	4,368	2:10.4
552	Jack Horseman	48	QC	CAN		4,367	2:10.5
553	Willem Bakker	64		NED	The Diamonds (Over Sixties Erging Group)	4,365	2:10.5
554	Giuseppe Salvati	61		GBR		4,364	2:10.6
555	Tim Row	49		USA		4,363	2:10.6
555	Henrik Flybring	38		SWE		4,363	2:10.6
557	Ron Schwanz	58		USA		4,361	2:10.7
558	Daniel Shapiro	37		USA		4,360	2:10.7
558	Don Bennett	63	Tampa, FL	USA		4,360	2:10.7
560	Dan .	46		AUS		4,358	2:10.7
560	Martin Brandt	40		DEN		4,358	2:10.7
560	Jeremy Tofte	49	Renton, WA	USA	Dojo3 Crossfit	4,358	2:10.7
563	Sean Cummiskey	56	Edmond, OK	USA		4,357	2:10.8
563	Kester Clarke	53	Los Alamos, NM	USA	Los Alamos Maritime Enthusiasts	4,357	2:10.8
565	Aras Arifoglu	33		CYP		4,355	2:10.8
566	Daniel Minton	60	King George, VA	USA		4,354	2:10.9
567	Jörg R	38		GER		4,353	2:10.9
568	An Zhao	53		FRA		4,351	2:11.0
568	Tommy Hill	61		IRL		4,351	2:11.0
570	Kate Whelen	53		AUS		4,349	2:11.0
570	Andrew Short	60		USA		4,349	2:11.0
570	Tim H	34		GER		4,349	2:11.0
573	bill martin	67	canonsburg, PA	USA	USMC Veterans	4,347	2:11.1
574	Chrystal Singh	35		AUS		4,345	2:11.1
575	Jan Hyddén	60		SWE		4,344	2:11.2
576	Andrew Shipp	59		AUS		4,343	2:11.2
577	Margyta Margyta	41		UAE		4,342	2:11.2
577	Ryan Smith	45		USA		4,342	2:11.2
579	Matthew Tuten	38		USA		4,341	2:11.3
579	Shawn Lauer	50	York, PA	USA	Fitness Matters	4,341	2:11.3
579	Matthias Mark-George	23		CAN		4,341	2:11.3
579	Tiffany Carlile	41		USA	Randall County Sheriff’s Office	4,341	2:11.3
583	Daniel Dudley	35	Garner, NC	USA		4,339	2:11.3
583	John M	38		USA		4,339	2:11.3
583	Gerald O’Keeffe	58		USA		4,339	2:11.3
586	Rob Kozlowski	50		USA		4,338	2:11.3
587	Bryan Morgan	49		USA		4,336	2:11.4
588	Talia Cmaylo	40	El Paso, TX	USA		4,335	2:11.4
589	Willow Thomas	45		GBR		4,334	2:11.5
589	randall lisy	50		USA		4,334	2:11.5
591	Ace Culbert	51	Pottsville, NSW	AUS		4,333	2:11.5
591	Charles Buscarino	63	Millington, NJ	USA		4,333	2:11.5
591	Chris Turner	40		GBR		4,333	2:11.5
594	Robbert Kuijer	44		NED		4,332	2:11.5
595	Shawn Schroder	46		USA		4,331	2:11.6
596	Ash Norie	59		GBR		4,329	2:11.6
597	Graham Dudgeon	55	Sudbury, MA	USA	Mathworks	4,327	2:11.7
598	Wayne Christian	58		GBR		4,324	2:11.8
598	Rebecca Thorpe	55		GBR		4,324	2:11.8
600	David Cain	47	Lafayette, CO	USA	Yale Alumni	4,322	2:11.8