MovNat Intermediate Workout 2

Updated: Aug 11, 2019

Technique Focus:

Practice slowly, with an emphasis on control and stability. Use this time to self-analyze and refine the efficiency of your techniques.

Exercise 1) 15 reps x 2 sets Deep Knee Bend to Kneeling (+to deep knee bend = 1 rep)

Exercise 2) 10 reps x 3 sets Lying to Forward Roll followed by Lying to Back Roll

Exercise 3) 10 reps x 3 sets Elbow Pull-up

Exercise 4) 3 x 10 reps of Cleans with a challenging amount of weight

Exercise 5) 5 sets of Balancing Walk 20 meters with Hand Carry.

Exercise 6) 15 reps Vertical Jump to an elevated surface, then Depth Jump, and absorb the landing in a Deep Knee Bend. Do not take breaks between reps.


Repeat the following 3-5 times with no breaks in between sets or exercises:

Station 1) 15 reps of Vertical Jump for height then Backward Sprawl right after landing.

Station 2) 10 reps of Hanging Knee to Bar.

Station 3) 10 reps Clean, Jerk, then Overhead Throw as far as you can (or lower it down gently if you can't throw your weights around)