MovNat Combo Workout (MCW): Lifting, Carrying, Crawling, Climbing, Balancing
Posted | 1 commentA 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:
Lapping + 5 yards Chest Carry x 4 (40lbs)
Foot-hand Crawl x 20 yards
Elbow Swing Up x 2 (alternate sides, narrow grip bar)
Cross Reverse x 2 (2×4 beam, ground level)
You’ve got some experience? That makes you an Experienced MovNatter, but stop bragging about it
4 sets of:
Lapping + 15 yards Chest Carry x 4 (60 lbs)
Foot-hand Crawl x 20 yards + crawling under x 4 (hurdle)
Elbow Swing Up x 4 (alternate sides, narrow grip bar)
Cross Reverse x 4 (rounded beam, ground level)
You’ve got some serious practice already? You’re an Advanced MovNatter, bad boy!
5 sets of:
Lapping + 25 yards Chest Carry x 4 (100 lbs)
Foot-hand Crawl x 40 yards + crawling under x 8 (hurdle)
Elbow Swing Up x 8 (alternate sides, thick bar)
Cross Reverse (rounded beam, 3 feet high)
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.
Thanks for all the very inspiring blog posts recently.
I loved the “movement highlight” posts the first week of the year. Any chance of a movement highlight on the elbow swing up? It’s a difficult move!