Escalate Program - Day One
Team/Synchro Workout
Round 1
Vertical Rope
Exercise (Movement Emphasis) 60 Seconds Each
Resistance
MARPO Piston Lift (Continuous)
1
Vertical Rope Pull Down (Continuous)
1
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
1
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
CHALLENGE
MARPO Piston Lift (Continuous)
Vertical Rope Pull Down (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
1
1
1
1:1 Continuous Motion Fast Pace
1:1 Continuous Motion Fast Pace
1:1 Continuous Motion Fast Pace
Round 2
Diagonal Rope
Exercise (Movement Emphasis) 60 Seconds Each
Resistance
Split Stance Overhead Triceps Extension (Continuous)
1
MARPO Forehand Chop (Continuous)
1
MARPO Backhand Chop (Continuous)
1
Split Stance Overhead Triceps Extension (Continuous)
1
MARPO Forehand Chop (Continuous)
1
MARPO Backhand Chop (Continuous)
1
Split Stance Overhead Triceps Extension (Continuous)
1
MARPO Forehand Chop (Continuous)
1
MARPO Backhand Chop (Continuous)
1
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Fast Pace
1:1 Continuous Motion Fast Pace
1:1 Continuous Motion Fast Pace
Round 3
Exercise (Movement Emphasis) 60 Seconds Each
MARPO Core Rotation (Continuous)
Rotating Row with Squat (Continuous)
MARPO Tug of War (Continuous)
MARPO Core Rotation (Continuous)
Rotating Row with Squat (Continuous)
MARPO Tug of War (Continuous)
MARPO Core Rotation (Continuous)
Rotating Row with Squat (Continuous)
MARPO Tug of War (Continuous)
Horizontal Rope
Resistance
1
1
1
1
1
1
1
1
1
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Fast Pace
1:1 Continuous Motion Fast Pace
1:1 Continuous Motion Fast Pace
Escalate Program - Day Two
Circuit Workout
Round 1
Tempo 1:1 Continuous Controlled Motion- Slow to Moderate Pace
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance Rope Orientation
MARPO Piston Lift (Continuous)
1
Vertical
Split Stance Overhead Triceps Extension (Continuous)
1
Diagonal
MARPO Core Rotation (Continuous)
1
Horizontal
Vertical Rope Pull Down (Continuous)
MARPO Forehand Chop (Continuous)
Rotating Row with Squat (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Backhand Chop (Continuous)
MARPO Tug of War (Continuous)
1
1
1
1
1
1
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Round 2
Tempo 1:1 Continuous Motion Moderate Pace
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance Rope Orientation
MARPO Piston Lift (Continuous)
1
Vertical
Split Stance Overhead Triceps Extension (Continuous)
1
Diagonal
MARPO Core Rotation (Continuous)
1
Horizontal
Vertical Rope Pull Down (Continuous)
MARPO Forehand Chop (Continuous)
Rotating Row with Squat (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Backhand Chop (Continuous)
MARPO Tug of War (Continuous)
1
1
1
1
1
1
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Round 3
Tempo 1:1 Continuous Motion Fast Pace
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance Rope Orientation
MARPO Piston Lift (Continuous)
1
Vertical
Split Stance Overhead Triceps Extension (Continuous)
1
Diagonal
MARPO Core Rotation (Continuous)
1
Horizontal
Vertical Rope Pull Down (Continuous)
MARPO Forehand Chop (Continuous)
Rotating Row with Squat (Continuous)
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Backhand Chop (Continuous)
MARPO Tug of War (Continuous)
1
1
1
1
1
1
Escalate Program - Day Three
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Team/Synchro Workout
Round 1
Vertical Rope
Exercise (Movement Emphasis) 60 Seconds Each
Resistance
Vertical Rope Pull Down (Continuous)
1
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
1
MARPO Piston Lift (Continuous)
1
Vertical Rope Pull Down (Forceful)
5-7
Reciprocal Biceps Curl/Triceps Push Down (Forceful)
4-6
MARPO Piston Lift (Forceful)
5-7
Vertical Rope Pull Down (Continuous)
1
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
1
MARPO Piston Lift (Continuous)
1
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
Round 2
Diagonal Rope
Exercise (Movement Emphasis) 60 Seconds Each
Resistance
MARPO Forehand Chop (Continuous)
1
MARPO Backhand Chop (Continuous)
1
Split Stance Overhead Triceps Extension (Continuous)
1
MARPO Forehand Chop (Forceful)
4-6
MARPO Backhand Chop (Forceful)
4-6
Split Stance Overhead Triceps Extension (Forceful)
4-6
MARPO Forehand Chop (Continuous)
1
MARPO Backhand Chop (Continuous)
1
Split Stance Overhead Triceps Extension (Continuous)
1
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
Round 3
Exercise (Movement Emphasis) 60 Seconds Each
Rotating Row with Squat (Continuous)
MARPO Tug of War (Continuous)
MARPO Core Rotation (Continuous)
Rotating Row with Squat (Forceful)
MARPO Tug of War (Forceful)
MARPO Core Rotation (Forceful)
Rotating Row with Squat (Continuous)
MARPO Tug of War (Continuous)
MARPO Core Rotation (Continuous)
Horizontal Rope
Resistance
1
1
1
4-6
4-6
3-5
1
1
1
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
1:1 Continuous Motion Moderate Pace
Escalate Program - Day Four
Circuit Workout
Round 1
Tempo 1:1 Continuous Controlled Motion- Slow to Moderate Pace
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance Rope Orientation
Vertical Rope Pull Down (Continuous)
1
Vertical
MARPO Forehand Chop (Continuous)
1
Diagonal
Rotating Row with Squat (Continuous)
1
Horizontal
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Backhand Chop (Continuous)
MARPO Tug of War (Continuous)
MARPO Piston Lift (Continuous)
Split Stance Overhead Triceps Extension (Continuous)
MARPO Core Rotation (Continuous)
1
1
1
1
1
1
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Round 2
Tempo 1:2 Drive Into Tension, Reset...
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance
Vertical Rope Pull Down (Forceful)
5-7
MARPO Forehand Chop (Forceful)
4-6
Rotating Row with Squat (Forceful)
4-6
Reciprocal Biceps Curl/Triceps Push Down (Forceful)
MARPO Backhand Chop (Forceful)
MARPO Tug of War (Forceful)
MARPO Piston Lift (Forceful)
Split Stance Overhead Triceps Extension (Forceful)
MARPO Core Rotation (Forceful)
4-6
4-6
4-6
5-7
4-6
3-5
Rope Orientation
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Round 3
Tempo 1:1 Continuous Motion Moderate Pace
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance Rope Orientation
Vertical Rope Pull Down (Continuous)
1
Vertical
MARPO Forehand Chop (Continuous)
1
Diagonal
Rotating Row with Squat (Continuous)
1
Horizontal
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
MARPO Backhand Chop (Continuous)
MARPO Tug of War (Continuous)
MARPO Piston Lift (Continuous)
Split Stance Overhead Triceps Extension (Continuous)
MARPO Core Rotation (Continuous)
1
1
1
1
1
1
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Escalate Program - Day Five
Team/Synchro Workout
Round 1
Vertical Rope
Exercise (Movement Emphasis) 60 Seconds Each
Resistance
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
1
MARPO Piston Lift (Continuous)
1
Vertical Rope Pull Down (Continuous)
1
Reciprocal Biceps Curl/Triceps Push Down (Forceful)
4-6
MARPO Piston Lift (Forceful)
5-7
Vertical Rope Pull Down (Forceful)
5-7
Reciprocal Biceps Curl/Triceps Push Down (Explosive)
2-4
MARPO Piston Lift (Explosive)
4-6
Vertical Rope Pull Down (Explosive)
3-5
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:3 Explode, Ready, Reset…
1:3 Explode, Ready, Reset…
1:3 Explode, Ready, Reset…
Round 2
Diagonal Rope
Exercise (Movement Emphasis) 60 Seconds Each
Resistance
MARPO Backhand Chop (Continuous)
1
Split Stance Overhead Triceps Extension (Continuous)
1
MARPO Forehand Chop (Continuous)
1
MARPO Backhand Chop (Forceful)
4-6
Split Stance Overhead Triceps Extension (Forceful)
4-6
MARPO Forehand Chop (Forceful)
4-6
MARPO Backhand Chop (Explosive)
2-4
Split Stance Overhead Triceps Extension (Explosive)
4-6
MARPO Forehand Chop (Explosive)
2-4
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:3 Explode, Ready, Reset…
1:3 Explode, Ready, Reset…
1:3 Explode, Ready, Reset…
Round 3
Exercise (Movement Emphasis) 60 Seconds Each
MARPO Tug of War (Continuous)
MARPO Core Rotation (Continuous)
Rotating Row with Squat (Continuous)
MARPO Tug of War (Forceful)
MARPO Core Rotation (Forceful)
Rotating Row with Squat (Forceful)
MARPO Tug of War (Explosive)
MARPO Core Rotation (Explosive)
Rotating Row with Squat (Explosive)
Horizontal Rope
Resistance
1
1
1
4-6
3-5
4-6
2-4
2-4
2-4
Tempo
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:1 Continuous Controlled Motion- Slow
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:2 Drive Into Tension, Reset…
1:3 Explode, Ready, Reset…
1:3 Explode, Ready, Reset…
1:3 Explode, Ready, Reset…
Escalate Program - Day 6
Circuit Workout
Round 1
CHALLENGE
Tempo 1:1 Continuous Controlled Motion- Slow to Moderate Pace
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance Rope Orientation
Reciprocal Biceps Curl/Triceps Push Down (Continuous)
1
Vertical
MARPO Backhand Chop (Continuous)
1
Diagonal
MARPO Tug of War (Continuous)
1
Horizontal
MARPO Piston Lift (Continuous)
Split Stance Overhead Triceps Extension (Continuous)
MARPO Core Rotation (Continuous)
Vertical Rope Pull Down (Continuous)
MARPO Forehand Chop (Continuous)
Rotating Row with Squat (Continuous)
1
1
1
1
1
1
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Round 2
Tempo 1:2 Drive Into Tension, Reset...
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance
Reciprocal Biceps Curl/Triceps Push Down (Forceful)
4-6
MARPO Backhand Chop (Forceful)
4-6
MARPO Tug of War (Forceful)
4-6
MARPO Piston Lift (Forceful)
Split Stance Overhead Triceps Extension (Forceful)
MARPO Core Rotation (Forceful)
Vertical Rope Pull Down (Forceful)
MARPO Forehand Chop (Forceful)
Rotating Row with Squat (Forceful)
5-7
2-4
3-5
5-7
4-6
4-6
Rope Orientation
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Round 3
Tempo 1:3 Explode, Ready, Reset...
Exercise /Circuit Station (Movement Emphasis) 60 Seconds Each
Resistance
Reciprocal Biceps Curl/Triceps Push Down (Explosive)
2-4
MARPO Backhand Chop (Explosive)
2-4
MARPO Tug of War (Explosive)
2-4
MARPO Piston Lift (Explosive)
Split Stance Overhead Triceps Extension (Explosive)
MARPO Core Rotation (Explosive)
Vertical Rope Pull Down (Explosive)
MARPO Forehand Chop (Explosive)
Rotating Row with Squat (Explosive)
4-6
1-3
2-4
3-5
2-4
2-4
Rope Orientation
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal
Vertical
Diagonal
Horizontal