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


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


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


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.

(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.

1 reply
  1. Aubrey Williams says:

    Consider giving the MCW’s names to distinguish them from one another and to make them more memorable. “Shuffle Job”, for example was both descriptive and memorable.

    I’m working through these and loving them. Thank you for posting the MCWs and keep ’em coming!


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