MovNat Combo Workout (MCW): CLIMBING/RUNNING/CRAWLING/ CARRYING/THROWING
Posted | 6 commentsA 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 10sec (thick rounded bar) + step down and balancing deep knee bend (2×4 beam, ground level) x 4
Running sprint 20m (flat surface)
Inverted Crawl 20m (flat surface)
Deadlift (25lbs) to Waist Carry (20m) to Chest Throw (for distance) x 2
You’ve got some experience? That makes you an Experienced MovNatter, but stop bragging about it
4 sets of:
Elbow Pop Up x 4 (thick rounded bar)
Inverted Crawl (downhill, moderate grade, fast pace)
Running Sprint 20m (uphill, moderate grade)
Deadlift (45lbs) to Waist Carry (20m) to Chest Throw (for distance) x 2
You’ve got some serious practice already? You’re an Advanced MovNatter, bad boy!
5 sets of:
Elbow Pop Up x 8 (thick rounded bar)
Running Sprint 20m x 2 (steep grade)
Inverted Crawl 20m (steep grade, fast pace)
Deadlift (100lbs) to Waist Carry (20m) to Chest Throw (for distance) x 2
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.
I must say… 2 combos in 2 days. I’m digging this a lot! Thanks Erwan and MovNat for consistently getting these MCW’s out
Ryan Bell
Another great one! I’m lovin these MCW!!
Ryan
I like the look of these workouts and the whole Movnat philosophy!
Is there going to be a book or DVD series?
Thanks.
Can I use my mother-in-law for steps 6.1, 6.6 and 7.3?
I truly believe in this system. The MovNat fitness and physical education system has changed the way I see the fitness sytem(s) used in our present day. I am a proud Certified MovNat Trainer and a personal trainer with 15+ years in the fitness industry. When I met Erwan, I truly learned some life long valuable methods to move in our unpredictable world. By training with conventional methods of exercise, my clients, students, and I, have less adaptability to the variables that exist in the world. I told my wife yesterday that I would not teach a client or student to lift a dumbbell to learn to lift a child better, efficiently, and safer. I would use a sand bag instead. Yes, I do rehabilitative work with clients/athletes and use certain tools to work them up to doing more practical movements. As I go along my journey as a teacher of movement, I will always remain a student, to improve my ways. Thanks to Erwan, those before us, and those after us.
@Ryan, you’re welcome, more MCW soon
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@GUB: will happen in the future, though we have been focusing a lot on our certification curriculum at the moment.
@PaleoFlash: if you have her full consent, that’s probably something you can do, attending you are using a crash pad or she’s learned how to properly roll
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@Luis, thanks for helping us change how people view, and experience exercise and fitness.