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.
Are you completely new to this? You’re a Beginner MovNatter and that’s cool
3 sets of:
Forward Swing Traverse x 4 reps (short length stride)
Rotational Swing Throw x 10 reps (10 lbs, as far as possible)
Hip Thrust Crawl x 2 reps on both sides
Broad Jump x 4 reps (3 feet, ground level, flat surface landing)
You’ve got some experience? That makes you an Experienced MovNatter, but stop bragging about it
3 sets of:
Forward Swing Traverse x 8 reps (medium length stride)
Rotational Swing Throw x 10 reps (25 lbs, as far as possible)
Hip Thrust Crawl x 4 reps on both sides
Broad Jump x 8 reps (5 feet, 1 foot high, narrow flat surface landing)
You’ve got some serious practice already? You’re an Advanced MovNatter, bad boy!
3 sets of:
Forward Swing Traverse x 12 reps (wide length stride + 20 lbs weighed vest)
Rotational Swing Throw x 10 reps (45 lbs, as far as possible)
Hip Thrust Crawl x 8 reps on both sides
Broad Jump x 8 reps (8 feet, 3 feet high, narrow round surface landing)
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.