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:

Front Swing Throw / Catch (5 each person, 25lbs)
Chest Throw / Catch (5 each person, 25lbs)
Piggy Back Carry (25m each person)
Running 200m at medium-fast pace

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

4 sets of:

Overhead Throw (5 each person, 45lbs)
Chest Throw / Catch (5 each person, 45lbs)
Medium pace Fireman’s Carry (50m each person)
Running sprint 200m

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

5 sets of:

Overhead Throw (5 each person, 45lbs)
Rotational Swing Throw / Catch (5 each person, 45lbs)
Fast pace Fireman’s Carry (50m each person)
Running sprint + 4 side vaults (4 feet high, alternate side) 200m

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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