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.

Are you completely new to this? You’re a Beginner MovNatter and that’s cool

3 sets of:

Dead Hang (10s)
Backward Knee-Hand Crawl + Dragging (35lbs sandbag)
Balancing Deep Knee Bend 4x (2″x4″ flat beam at ground level)
Deadlift 5x (35lbs sandbag)
Lapping + 20 yards Waist Carry (35lbs sandbag)

You’ve got some experience? That makes you an Experienced MovNatter, but stop bragging about it

4 sets of:

Hook Traverse (15 feet)
Backward Foot-Hand Crawl + Dragging (50lbs sandbag)
Forward Facing Loaded Squat 5 repetitions each side (2″x4″ flat beam at ground level)
Clean 5x (50lbs sandbag)
30 yards Chest Carry (50lbs sandbag)

You’ve got some serious practice already? You’re an Advanced MovNatter, bad boy!

5 sets of:

Dead Hang to Triangle Hang (3 transitions)
Forward Foot-Hand Crawl + Dragging (70lbs sandbag or heavier)
Deep Knee Bend Shuffle (2″x4″ flat beam at 3 foot elevation)
Clean + Push Press 10x (70lbs sandbag or heavier)
30 yards Overhead Carry (70lbs sandbag or heavier)

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.

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