Workout of the Day

« June 17, 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
651	Joseph T	33		USA		4,243	2:14.3
652	Dale Russell	61		CAN		4,240	2:14.4
653	Sean Nelson	33		USA		4,238	2:14.4
654	Gary John	72	Caergybi, ynys mon.	GBR	The Diamonds (Over Sixties Erging Group)	4,237	2:14.5
654	Christopher Tuckey	54	Marysville, MI	USA	Michigan State Police	4,237	2:14.5
654	Nick Wright	40		USA		4,237	2:14.5
657	Ilona Hogerheyde	51		NED		4,236	2:14.5
658	Sam Morley	42	Sheffield	GBR		4,234	2:14.6
658	Tim Cook	65		GBR	The Diamonds (Over Sixties Erging Group)	4,234	2:14.6
660	Jacky Reske	40		USA		4,233	2:14.6
661	Lauren Jackson	40		AUS		4,231	2:14.7
662	Ryan Alberts	48		USA		4,230	2:14.7
663	Keith Stout	66		USA		4,229	2:14.7
664	Chris Jorgenson	53		GBR		4,228	2:14.8
664	Richard Connor	42		GBR		4,228	2:14.8
666	Adam Weathers	46		USA		4,226	2:14.8
667	Susan Jones	60	WA	USA		4,225	2:14.9
668	paul ernst	65	Union, OH	USA	The Diamonds (Over Sixties Erging Group)	4,224	2:14.9
669	Denise Warren-Perry	60		IRL		4,221	2:15.0
670	Sven Klothen	40		GER		4,219	2:15.1
671	Parker Cox	39		USA		4,217	2:15.1
672	Michal G.	38		SVK		4,216	2:15.1
672	Peter Squires	58		ESP		4,216	2:15.1
672	Marit De Jong	37		NED		4,216	2:15.1
675	John Benitez	75	Denver, CO	USA		4,214	2:15.2
676	Harold Vuyovich	48		USA	CrossFit Linchpin	4,213	2:15.2
677	Daniel Dudley	35	Garner, NC	USA		4,212	2:15.3
678	gils 70	54		FRA		4,211	2:15.3
679	Dave Briggs	40		GBR		4,209	2:15.4
679	Ted Kruse	59		SWE		4,209	2:15.4
681	Michael Nitka	15		USA		4,206	2:15.5
682	Calin Sunshine	39		USA		4,203	2:15.6
683	Bart Clubine	35		USA		4,202	2:15.6
684	Jesse Hammond	41		USA		4,201	2:15.6
684	John Hofstetter	73	TX	USA	Austin Rowing Club	4,201	2:15.6
686	Ian Crundwell	61		CAN		4,200	2:15.7
686	Michael Noon	69	Bristol , CT	USA		4,200	2:15.7
688	Colin Reid	58		GBR		4,199	2:15.7
689	Kyle Brown	45		USA		4,198	2:15.7
690	Yuan Z.	46		GER		4,196	2:15.8
691	Andrew Farrugia	63		MLT		4,195	2:15.8
692	David McLeod	64	Surrey	GBR	The Diamonds (Over Sixties Erging Group)	4,194	2:15.9
692	Gordon Wilson	48		GBR		4,194	2:15.9
692	J Rogers	54		USA		4,194	2:15.9
695	Eleanor Timmermann	26		USA		4,193	2:15.9
696	Thomas Fontenot	47	TX	USA	U.S. Army Veterans	4,191	2:16.0
697	Keith Massar	51		USA		4,190	2:16.0
698	Charles Fowler	54		USA		4,187	2:16.1
698	Stephen Sterling	55		USA		4,187	2:16.1
700	Martine Chardon	52	Vancouver, BC	CAN		4,183	2:16.2