Our JOURNAL

Wednesday, March 13th

MovNat Combo Workout (MCW): CLIMBING / JUMPING / BALANCING / CRAWLING: Playground option, navigating a climbing structure

A MovNat combo workout (MCW) is a short circuit, combining a selection of techniques and movement variations, to be performed several times in a row without discontinuity. The content, emphasis, and level of difficulty of a combo in term of volume (time, number of sets and reps, distance), intensity (speed, height, distance, weight) or complexity (movement pattern, surfaces, shapes, weather conditions) should vary in relation to individual level and objectives.

#1 is efficiency. The rest follows.

 

Today’s MCW

Beginner

3 Rounds of:

Tuck Swing
Balancing Squat on a low platform to a Depth Jump (18″ elevation)
[Forward Roll to Foot Hand Crawl 15m] 2 times each side
General Balancing Technique on a curb or flat 2″x4″ board on the ground

Intermediate

4 Rounds of:

Tuck Swing to Wrap Around to Elbow Pop-Up
Vertical Jump to Balancing Squat (Skill-to-Skill) 5 times
[Lateral Roll to Lateral Foot-Hand Crawl 10m] 2 times per side
General Balancing Technique on a flat beam at 3′-4′ of elevation

Advanced

5 Rounds of:

[Muscle Up to Tuck Swing to Reverse Swing] 2 times
Jump to Tuck Swing to Jump (Skill-to-Skill) 5 times
(Sprint 20m to Power Roll) 4 times
General Balancing Technique on a railing at 3′-4′ of elevation

 

 

What’s MovNat again?

MovNat training is a physical education system and fitness program entirely based on the full range of natural human movement skills, including locomotive, manipulative, and combative skills.
The goal of MovNat training is the acquisition of physical competence for practical performance in the real world, and through the symbiotic development of movement skills and conditioning. The practice is both scalable and progressive.

DISCLAIMER
(i.e train intelligently, there’s enough jackasses in this world already)

The MCW above is for inspirational and motivational purpose only. It is not a technical instruction, or a standard, or individual program. Indications of reps, sets, time, height, distance, weight etc… are suggestions. Programming should be individually customized according to individual competence and objectives.
You are responsible for your own health and physical integrity. Always keep in mind safety considerations before engaging in physical training.

Considering getting MovNat Certified?  Click here.

img-16