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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,