Community Workout! 08/07/2021

Below is the workout description. There is the workout written as prescribed (Rx) and a scaled version (Sc) that is lower impact. variations and modifications can be made the day of depending on ability and limitation due to a possible injury.

Todays workout is some moderate duration time intervals with built in rest for recovery and intensity. The goal is to match each rounds intensity and stay consistent. The workout is 3 rounds with three 1-minute stations. This workout can be complete on a running clock timer or with an interval timer. There is a minute of total rest between each round. This workout will challenge full body stamina and conditioning. Enough space to be able to stand up straight with some overhead clearance and floor space for push-ups is necessary. 

The first station is high knees. These will start out relatively fast but after about 20-30 second will slow down. This effect will likely follow each exercise the whole workout. Try to keep these sets in short burst with small amounts of rest as needed. 

The second station is the squat. This is an unload bodyweight squat. The goal here is smooth descent toward the bottom and full extension standing tall at the top. Squats will be challenging and close muscle groups will have been used during the high knees. 

The third station is push-ups. This exercise will give the legs a break while keeping breathing and heart rate at an elevated level. Stamina will be the limiting factor for most athletes on this so pacing the push-ups in small and manageable sets will be a good tactic. 

The fourth station is rest. 1-minute will be enough time to come close to full recovery to begin the next round. If reps are drastically lower than the first round, pacing was too fast and that is okay keep going and finish. If reps were drastically more after the previous round athletes are encouraged to push the pace as long as mechanics are maintained. 

3 rounds for reps of:
1-minute of: high knees
1-minute of: squats
1-minutes of: push-ups
1-minute of: rest

3 rounds for reps of:
1-minute of: high knee steps 
1-minute of: squats to a seat 
1-minute of: kneeling push-ups or elevated push-ups
1-minute of: rest