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Conditioning WOD with Coach Tia!

Run, row or bike to build your fitness with this tough interval set by Tia!


WARM UP: 3 mins easy pace on implement (row, bike, ski) or run

into 2 rounds: 10squats, 10/side leg swings, 5 inchworms


Run, Bike, or Row:

3-4 sets

5 mins work at Mod. Pace,

1 min rest,

3 mins work at Fast Pace,

I min rest,

1 min Faster Pace,

1 min rest.



5 mins walk or on implement (bike, row, ski)

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