fitranx women age bracket 1
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© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
Levels One Through EightTESTING BATTERY
AGES 1635
REVOLUTIONARYFITNESS RANKING SYSTEM
AGE BRACKET ONEWOMEN
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
Weight Class Wt. lbs Wt. kg 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% Featherweight 125 57 10 15 20 25 30 35 40 45 50 55 - below - below Lightweight 126-175 58-79 15 25 30 40 45 50 60 70 75 80 Welterweight 176-225 80-102 20 30 40 50 60 70 80 90 100 110 Middleweight 226 - 275 103-125 25 40 50 60 75 90 100 110 125 140 Heavyweight 276 - Up 126-Up 30 45 60 75 90 105 120 135 150 165 Weight Class Wt. lbs Wt. kg 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% Featherweight 125 57 60 65 70 75 80 85 90 95 100 105 - below - below Lightweight 126 - 175 58-79 90 100 105 110 120 130 135 140 150 160 Welterweight 176 -225 80-102 120 130 140 150 160 170 180 190 200 210 Middleweight 226-275 103-125 150 160 175 190 200 210 225 240 250 260 Heavyweight 276 - Up 126 - Up 180 195 210 225 240 255 270 285 300 315 Box Height Under 5’6” Over 5’6” KB kg to LB conv Bracket 1 1 kg = 2.2 lbs High 18” 24” 4 kg = 8.8 lbs Medium 12” 18” 8 kg = 17.6 lbs Low 6” 12” 12 kg = 26.4 lbs 16 kg = 35.2 lbs 20 kg = 44 lbs Box Height Under 5’6” Over 5’6” 24 kg = 52.8 lbs Bracket 2 28 kg = 61.6 lbs High 12” 18” 32 kg = 70.4 lbs Medium 6” 12” 36 kg = 79.2 lbs Low 1” 6” 40 kg = 88 lbs 44 kg = 96.8 lbs 48 kg = 105.6 lbs Box Height Under 5’6” Over 5’6” Bracket 3 High 6” 12” Medium 1” 6” Low Line 1”
FitRanX Body Weight % and Box Height
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 1lEVEl 1 STrENGTh AGES 16-35WOMEN
BENCH DIPS • rEpS: 30TricEpS
OVERHEAD TOWEL SQUAT • rEpS: 50 TiME liMiT: 2 MiNuTESQuAdS
PUSHUPS • frOM kNEES • rEpS: 25chEST
BRIDGE • TiME: 2 MiNuTEShAMSTriNGS& GluTES
45 DEGREE ROW • rEpS: 20bAck
PLANK • fOrEArMS ANd TOES • TiME: 90 SEcONdScOrE & AbS
45 DEGREE SUSPENSION ROW • REPS: 20
LYING TRICEPS EXT FROM THE KNEES • REPS: 15
OVERHEAD TOWEL SQUAT • REPS: 50 • TIME LIMIT: 2 MINUTES
PUSHUPS FROM KNEES • REPS: 20
STATIC BRIDGE • TIME: 2 MINUTES
PLANK - FOREARMS AND TOES • TIME: 90 SECONDS
PULL
DIPS
QUAD
PUSH
HAM/GLUTE
CORE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
Weight Class Wt. lbs Wt. kg 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% Featherweight 125 57 10 15 20 25 30 35 40 45 50 55 - below - below Lightweight 126-175 58-79 15 25 30 40 45 50 60 70 75 80 Welterweight 176-225 80-102 20 30 40 50 60 70 80 90 100 110 Middleweight 226 - 275 103-125 25 40 50 60 75 90 100 110 125 140 Heavyweight 276 - Up 126-Up 30 45 60 75 90 105 120 135 150 165 Weight Class Wt. lbs Wt. kg 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% Featherweight 125 57 60 65 70 75 80 85 90 95 100 105 - below - below Lightweight 126 - 175 58-79 90 100 105 110 120 130 135 140 150 160 Welterweight 176 -225 80-102 120 130 140 150 160 170 180 190 200 210 Middleweight 226-275 103-125 150 160 175 190 200 210 225 240 250 260 Heavyweight 276 - Up 126 - Up 180 195 210 225 240 255 270 285 300 315 Box Height Under 5’6” Over 5’6” KB kg to LB conv Bracket 1 1 kg = 2.2 lbs High 18” 24” 4 kg = 8.8 lbs Medium 12” 18” 8 kg = 17.6 lbs Low 6” 12” 12 kg = 26.4 lbs 16 kg = 35.2 lbs 20 kg = 44 lbs Box Height Under 5’6” Over 5’6” 24 kg = 52.8 lbs Bracket 2 28 kg = 61.6 lbs High 12” 18” 32 kg = 70.4 lbs Medium 6” 12” 36 kg = 79.2 lbs Low 1” 6” 40 kg = 88 lbs 44 kg = 96.8 lbs 48 kg = 105.6 lbs Box Height Under 5’6” Over 5’6” Bracket 3 High 6” 12” Medium 1” 6” Low Line 1”
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 1lEVEl 1 cONdiTiONiNG AGES 16-35WOMEN
KETTLEBELL TWO HANDED SWING • rEpS: 60 WEiGhT: 8kG TiME liMiT: 2 MiNuTES
MOUNTAIN CLIMBERS • TiME: 30 SEcONdS
JUMP ROPE • TiME: 30 SEcONdS
SEAL JACKS • TiME: 30 SEcONdS
TriSET ThrEE SETS WiTh ONE MiNuTE Of rEST bETWEEN SETS
1
2
3
MOUNTAIN CLIMBERS • 30 SEcONdSMOUNTAIN CLIMBERS • TiME:
KETTLEBELL SWING • REPS: 60 • WEIGHT: 8KG • TIME LIMIT: 2 MINUTES
MOUNTAIN CLIMBERS • TIME: 30 SECONDS
JUMP ROPE • TIME: 30 SECONDS
SEAL JACKS • TIME: 30 SECONDS
REST 1 MINUTE
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
© fitranX 2012
lEVEl 2lEVEl 2 cONdiTiONiNG AGES 16-35WOMEN
KETTLEBELL SINGLE HAND ALTERNATING SWING • rEpS: 60 WEiGhT: 8kG TiME liMiT: 2 MiNuTES
BURPEE WITH JUMP • TiME: 45 SEcONdS
KETTLEBELL SWING AND GOBLET SQUAT • TiME: 45 SEcONdS
FLUTTER KICKS WITH OVERHEAD KETTLEBELL HOLD • TiME: 45 SEcONdS
TriSET ThrEE SETS WiTh ONE MiNuTE Of rEST bETWEEN SETS
1
2
3
45 SEcONdSKETTLEBELL SWING AND GOBLET SQUAT • TiME: 45 SEcONdSTiME: 45 SEcONdS45 SEcONdS
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEvEl 2lEvEl 2 STrENGTh AGES 16-35WOMEN
BENCH DIPS • fEET ElEvATEd lEvEl WiTh bENch • rEpS: 12TricEpS
KETTLEBELL GOBLET SQUAT • rEpS: 30 WEiGhT: 8kG • fOllOWEd by 30 SEc. SQuAT hOldQuAdS
PUSHUPS • frOM TOES • rEpS: 10chEST
BARBELL STRAIGHT LEG DEADLIFT • rEpS: 15 WEiGhT: �65 LBShAMSTriNGS& GluTES
BENT OVER BARBELL ROW • rEpS: 15 WEiGhT: 45 lbSbAck
PLANK WALK UP • fOrEArMS TO pAlMS • TiME: 1 MiNuTE cONTiNuOuScOrE & AbS
DUMBBELL KICKBACK FROM PLANK • REPS: 15 PER SIDE • WEIGHT: 8 LBS
STATIONARY LUNGE• REPS: 15 PER SIDE • WEIGHT: 15 LB X 2
PLANK WALK UP - FOREARMS TO PALMS • TIME: 1 MINUTE CONTINUOUS
PUSHUPS• REPS: 10
DIPS
QUAD
CORE
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
PULL 90 DEGREE SUSPENSION ROW • REPS: 8
HAM/GLUTE ELEVATED SINGLE LEG BRIDGE • REPS: 20 PER SIDE
REST 1 MINUTE
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 2lEVEl 2 cONdiTiONiNG AGES 16-35WOMEN
KETTLEBELL SINGLE HAND ALTERNATING SWING • rEpS: 60 WEiGhT: 8kG TiME liMiT: 2 MiNuTES
BURPEE WITH JUMP • TiME: 45 SEcONdS
KETTLEBELL SWING AND GOBLET SQUAT • TiME: 45 SEcONdS
FLUTTER KICKS WITH OVERHEAD KETTLEBELL HOLD • TiME: 45 SEcONdS
TriSET ThrEE SETS WiTh ONE MiNuTE Of rEST bETWEEN SETS
1
2
3
45 SEcONdSKETTLEBELL SWING AND GOBLET SQUAT • TiME: 45 SEcONdSTiME: 45 SEcONdS45 SEcONdS
KETTLEBELL ALTERNATING SWING • REPS: 60 • WEIGHT: 8 KG • TIME LIMIT: 2 MINUTES
BURPEE WITH JUMP • TIME: 45 SECONDS
KETTLEBELL SWING TO GOBLET SQUAT • TIME: 45 SECONDS
JUMPING JACKS • TIME: 45 SECONDS
REST 1 MINUTE
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEvEl 3lEvEl 3 STrENGTh AGES 16-35WOMEN
BENCH DIPS • fEET ElEvATEd lEvEl WiTh bENch • rEpS: 20TricEpS
DUMBBELL STATIONARY LUNGE • rEpS: 15 pEr SidE WEiGhT: 20 lbS x2lEGS
PUSHUPS • frOM TOES • rEpS: 20chEST
DOUBLE DUMBBELL CURL • rEpS: 20 WEiGhT: 15 lbS x2bicEpS
DUMBBELL RENEGADE ROW • rEpS: 15 pEr SidE WEiGhT: 12 lbSbAck
SIDE PLANK • frOM fOrEArM • 1 MiNuTE pEr SidEcOrE & AbS
DIPS WITH 2" SUPERBAND ASSIST • REPS: 4
GOBLET SQUAT WITH 30 SECOND HOLD • REPS: 30 • WEIGHT: 12 KG
BARBELL STRAIGHT LEG DEADLIFT • REPS: 15 • WEIGHT: 50% OF BODY WEIGHT
PUSHUPS WITH FEET ELEVATED - 6” BOX • REPS: 10
DIPS
QUAD
HAM/GLUTE
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
PULL PULL UPS WITH 2" SUPERBAND ASSIST • REPS: 4
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
CORE SIDE PLANK - FROM FOREARM• TIME: 1 MINUTE/SIDE
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 3lEVEl 3 cONdiTiONiNG AGES 16-35WOMEN
KETTLEBELL DOUBLE CLEAN • rEpS: 60 WEiGhT: 4kG x2 TiME liMiT: 2 MiNuTES
FROG LEAP AND SQUAT THRUST • TiME: 45 SEcONdS
BEAR CRAWL • TiME: 45 SEcONdS
ARMY CRAWL • TiME: 45 SEcONdS
TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
2
3
KETTLEBELL DOUBLE CLEAN •KETTLEBELL DOUBLE CLEAN •KETTLEBELL DOUBLE CLEAN • 4kG x2 rEpS: 60 KETTLEBELL DOUBLE CLEAN • rEpS: 60 WEiGhT: 4kG TiME liMiT: 2 MiNuTESTiME liMiT:KETTLEBELL DOUBLE CLEAN • REPS: 60 • WEIGHT: 4 KG X 2 • TIME LIMIT: 2 MINUTES
FROG LEAP AND SQUAT THRUST • TIME: 1 MINUTE
JUMP ROPE • TIME: 1 MINUTE
BEAR CRAWL • TIME: 1 MINUTE
REST 1 MINUTE
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEvEl 4lEvEl 4 STrENGTh AGES 16-35WOMEN
PULL UPS WITH 2” SUPER BAND ASSIST • rEpS: 5bOdy WEiGhT
DUMBBELL KICKBACK FROM PLANK • rEpS: 25 pEr SidE WEiGhT: 8 lbSTricEpS
BARBELL BOX SQUATS • 18” bOX • rEpS: 20 WEiGhT: 85 lbSQuAdS
DUMBBELL RENEGADE ROW • fEET ElEvATEd • rEpS: 15 pEr SidE WEiGhT: 12 lbSbAck
CLAPPING PUSHUPS • frOM kNEES • rEpS: 5chEST
ELEVATED KNEE TUCK • hANGiNG Or prOppEd • rEpS: 40 TiME liMiT: 1 MiNuTEcOrE & AbS
DUMBBELL RENEGADE ROW •
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
PULL UPS WITH 2" SUPERBAND ASSIST • REPS: 8
DIPS WITH 2” SUPERBAND ASSIST • REPS: 8
BARBELL BACK SQUATS TO PARALLEL • REPS: 15 • WEIGHT: 65% OF BODY WEIGHT
BARBELL STRAIGHT LEG DEADLIFT • REPS: 15 • WEIGHT: 75% OF BODY WEIGHT
ELEVATED KNEE TUCK - HANGING OR PROPPED • REPS: 40 • TIME LIMIT: 1 MINUTE
PUSHUPS - DIVE BOMB STYLE • REPS: 10
PULL
DIPS
QUAD
CORE
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
OR Front Squats: Double Kettlebell or BarbellReps: 15Weight: 35% of body weight
HAM/GLUTE
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 4lEVEl 4 cONdiTiONiNG AGES 16-35WOMEN
KETTLEBELL SNATCH • ANy hANd Or cOMbiNATiON • rEpS: 100 WEiGhT: 8kG TiME liMiT: 5 MiNuTES
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE
JUMP ROPE • TiME: 2 MiNuTES
KETTLEBELL FIGURE 8 TO HOLD • WEiGhT: �8KG TiME: 1 MiNuTE
TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
2
3KETTLEBELL FIGURE 8 TO HOLD • TiME: 1 MiNuTEKETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD • WEiGhT:KETTLEBELL FIGURE 8 TO HOLD •
KETTLEBELL SNATCH - ANY HAND OR COMBINATION • REPS: 100 • WEIGHT: 8 KG • TIME LIMIT: 4 MINUTES
KETTLEBELL ALTERNATING SWING • WEIGHT: 8 KG • TIME: 1 MINUTE
JUMP ROPE • TIME: 2 MINUTES
KETTLEBELL FIGURE 8 TO HOLD • WEIGHT: 8 KG • TIME: 1 MINUTE
REST 1 MINUTE
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
KETTLEBELL SNATCH - ANY HAND OR COMBINATION • REPS: 100 • WEIGHT: 8 KG • TIME LIMIT: 4 MINUTES
© fitranX 2012
lEVEl 5lEVEl 5 STrENGTh AGES 16-35WOMEN
PULL UPS WITH 2” SUPER BAND ASSIST • rEpS: 10bOdy WEiGhT
dipS WiTh 1" SUPER BAND ASSIST • rEpS: 10TricEpS
BARBELL BOX SQUATS • 18” bOX • rEpS: 20 WEiGhT: 105 lbSQuAdS
chEST
STABILITY BALL PIKE • rEpS: 20cOrE & AbS
hAMSTriNGS& GluTES
CLAPPING PUSHUPS • frOM kNEES • rEpS: 10
BARBELL STRAIGHT LEG DEADLIFT • rEpS: 15 WEiGhT: �85 LBS
20
PULL UPS WITH 1” SUPERBAND ASSIST • REPS: 4
BARBELL BACK SQUATS TO PARALLEL • REPS: 15 • WEIGHT: 75% OF BODY WEIGHT
STANDING BARBELL PRESS • REPS: 10 • WEIGHT: 30% OF BODY WEIGHT
PULL
QUAD
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
OR Front Squats: Double Kettlebell or BarbellReps: 15Weight: 45% of body weight
OR Double Kettlebell PressReps: 10Weight: 30% of body weight
SUSPENSION KNEE TUCK • REPS: 45 • TIME LIMIT: 1 MINUTECORE
SINGLE LEG DEADLIFT • REPS: 15 PER SIDE • WEIGHT: 20% OF BODY WEIGHTHAM/GLUTE
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
DIPS WITH 1” SUPERBAND ASSIST • REPS: 4DIPS
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
LEVEL 5LEVEL 5 cONdiTiONiNG AGES 16-35WOMEN
BOX JUMPS • 12" bOX • TiME: 1 MiNuTE
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, CLEAN, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
KETTLEBELL LOW WINDMILL • TiME: 1 MiNuTE pEr SidE WEiGhT: 8kG
FIREFLIES • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
© FitRanX 2012
LEVEL 5LEVEL 5 CONDITIONING AGES 16-35MEN
BOX JUMPS • 18" BOX • TIME: 1 MINUTE
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEIGHT: 16KG TIME: 1 MINUTE
KETTLEBELL DOUBLE SWING, CLEAN, SQUAT • TIME: 1 MINUTE WEIGHT: 12KG x2
KETTLEBELL LOW WINDMILL • TIME: 1 MINUTE PER SIDE WEIGHT: 16KG
FIREFLIES • TIME: 1 MINUTE
TRISET�1 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
TRISET�2 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
1
1
2
2
3
KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •
© FitRanX 2012
LEVEL 5LEVEL 5 CONDITIONING AGES 16-35MEN
BOX JUMPS • 18" BOX • TIME: 1 MINUTE
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEIGHT: 16KG TIME: 1 MINUTE
KETTLEBELL DOUBLE SWING, CLEAN, SQUAT • TIME: 1 MINUTE WEIGHT: 12KG x2
KETTLEBELL LOW WINDMILL • TIME: 1 MINUTE PER SIDE WEIGHT: 16KG
FIREFLIES • TIME: 1 MINUTE
TRISET�1 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
TRISET�2 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
1
1
2
2
3
KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •
HIGH BOX JUMPS • TIME: 1 MINUTE
KETTLEBELL ALTERNATING SWING • WEIGHT: 12 KG • TIME: 1 MINUTE
KETTLEBELL LOW WINDMILL • WEIGHT: 12 KG • TIME: 30 SECONDS PER SIDE
© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
DOUBLE UNDULATION ROPE• TIME: 1 MINUTE
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
KETTLEBELL DOUBLE SWING, CLEAN, SQUAT • WEIGHT: 8 KG X 2 • TIME: 1 MINUTE
CLAPPING PUSHUPS FROM KNEES • REPS: 10 • TIME LIMIT: 1 MINUTE
© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
HIGH BOX JUMPS • TIME: 1 MINUTE
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 4lEVEl 4 cONdiTiONiNG AGES 16-35WOMEN
KETTLEBELL SNATCH • ANy hANd Or cOMbiNATiON • rEpS: 100 WEiGhT: 8kG TiME liMiT: 5 MiNuTES
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE
JUMP ROPE • TiME: 2 MiNuTES
KETTLEBELL FIGURE 8 TO HOLD • WEiGhT: �8KG TiME: 1 MiNuTE
TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
2
3KETTLEBELL FIGURE 8 TO HOLD • TiME: 1 MiNuTEKETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD • WEiGhT:KETTLEBELL FIGURE 8 TO HOLD •
© fitranX 2012
lEVEl 4lEVEl 4 cONdiTiONiNG AGES 16-35WOMEN
KETTLEBELL SNATCH • ANy hANd Or cOMbiNATiON • rEpS: 100 WEiGhT: 8kG TiME liMiT: 5 MiNuTES
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE
JUMP ROPE • TiME: 2 MiNuTES
KETTLEBELL FIGURE 8 TO HOLD • WEiGhT: �8KG TiME: 1 MiNuTE
TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
2
3KETTLEBELL FIGURE 8 TO HOLD • TiME: 1 MiNuTEKETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD • WEiGhT:KETTLEBELL FIGURE 8 TO HOLD •
© fitranX 2012
lEVEl 4lEVEl 4 cONdiTiONiNG AGES 16-35WOMEN
KETTLEBELL SNATCH • ANy hANd Or cOMbiNATiON • rEpS: 100 WEiGhT: 8kG TiME liMiT: 5 MiNuTES
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE
JUMP ROPE • TiME: 2 MiNuTES
KETTLEBELL FIGURE 8 TO HOLD • WEiGhT: �8KG TiME: 1 MiNuTE
TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
2
3KETTLEBELL FIGURE 8 TO HOLD • TiME: 1 MiNuTEKETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD • WEiGhT:KETTLEBELL FIGURE 8 TO HOLD •
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 6lEVEl 6 STrENGTh AGES 16-35WOMEN
PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 10bOdy WEiGhT
BOSU® TRICEP EXTENSION • rEpS: 20 TiME liMiT: 1 MiNuTETricEpS
QuAdS BARBELL BOX SQUATS • 18” bOX • rEpS: 20 WEiGhT: 125 lbS
PUSH UP WITH FEET ELEVATED • rEpS: �10chEST
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 25 pEr SidE WEiGhT: 30 lbShAMSTriNGS& GluTES
© fitranX 2012
lEVEl 5lEVEl 5 STrENGTh AGES 16-35WOMEN
PULL UPS WITH 2” SUPER BAND ASSIST • rEpS: 10bOdy WEiGhT
dipS WiTh 1" SUPER BAND ASSIST • rEpS: 10TricEpS
BARBELL BOX SQUATS • 18” bOX • rEpS: 20 WEiGhT: 105 lbSQuAdS
chEST
STABILITY BALL PIKE • rEpS: 20cOrE & AbS
hAMSTriNGS& GluTES
CLAPPING PUSHUPS • frOM kNEES • rEpS: 10
BARBELL STRAIGHT LEG DEADLIFT • rEpS: 15 WEiGhT: �85 LBS
20
PULL UPS WITH 1” SUPERBAND ASSIST • REPS: 8
BARBELL BACK SQUATS TO PARALLEL • REPS: 15 • WEIGHT: 85% OF BODY WEIGHT
STANDING BARBELL PRESS • REPS: 10 • WEIGHT: 40% OF BODY WEIGHT
PULL
QUAD
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
OR Front Squats: Double Kettlebell or BarbellReps: 15Weight: 55% of body weight
OR Front Squats: Double Kettlebell or BarbellReps: 15Weight: 55% of body weight
SUSPENSION 3 POINT KNEE TUCK • REPS: 40 • TIME LIMIT: 1 MINUTECORE
SINGLE LEG DEADLIFT • REPS: 15 PER SIDE • WEIGHT: 30% OF BODY WEIGHTHAM/GLUTE
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
DIPS WITH 1” SUPERBAND ASSIST • REPS: 8DIPS
OR Double Kettlebell PressReps: 10Weight: 40% of body weight
REST 1 MINUTE
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •LOW SINGLE LEG BOX JUMPS • TIME: 30 SECONDS PER SIDE
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • WEIGHT: 8 KG X 2 • TIME: 1 MINUTE
CLAPPING PUSHUPS • REPS: 10 • TIME LIMIT: 1 MINUTE
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •KETTLEBELL SWING WITH 1” SUPERBAND • WEIGHT: 8 KG • TIME: 1 MINUTE CONTINUOUS
KETTLEBELL HIGH WINDMILL • WEIGHT: 8 KG • TIME: 30 SECONDS PER SIDE
DOUBLE UNDULATION ROPE • TIME: 1 MINUTE
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEvEl 7lEvEl 7 STrENGTh AGES 16-35WOMEN
QuAdS
PUSHUP�HOPS • TrAvErSiNG 40 fEETchEST
3 POINT KNEE TUCK • TiME: 1 MiNuTEcOrE
DIPS • rEpS: 10TricEpS
PULL UPS • rEpS: 5bOdy WEiGhT
BARBELL BOX SQUATS • 18” bOX • rEpS: 70 WEiGhT: 70 lbS TiME liMiT: 2 MiNuTES
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 15 pEr SidE WEiGhT: 60 lbShAMSTriNGS& GluTES
DIPS •
PULL UPS • REPS: 8
BARBELL BACK SQUATS TO PARALLEL • REPS: 15 • WEIGHT: 95% OF BODY WEIGHT
SINGLE LEG DEADLIFT • REPS: 15 PER SIDE • WEIGHT: 40% OF BODY WEIGHT
STANDING BARBELL PRESS • REPS: 10 • WEIGHT: 50% OF BODY WEIGHT
PULL
QUAD
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
OR Front Squats: Double Kettlebell or BarbellReps: 15Weight: 65% of body weight
OR Double Kettlebell PressReps: 10Weight: 50% of body weight
HAM/GLUTE
CORE SUSPENSION PIKE • REPS: 30 • TIME LIMIT: 1 MINUTE
DIPS DIPS • REPS: 8
OR Double Kettlebell PressReps: 10Weight: 50% of body weight
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
© fitranX 2012
lEVEl 7lEVEl 7 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED BOX HOP • 18" boX • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 18" boX SINGLE LEGGED BOX HOP • " boX • TiME: 30 SEcoNdS pEr SidE" boX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE 4
MEDIUM SINGLE LEG BOX JUMPS• TIME: 30 SECONDS PER SIDE
DOUBLE WINDMILL• WEIGHT: 8 KG X 2 • TIME: 30 SECONDS PER SIDE
DOUBLE UNDULATION ROPE • TIME: 1 MINUTE
PUSHUP HOPS • 15 FEET • TIME LIMIT: 1 MINUTE
QUADSET 1
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
KETTLEBELL SWING WITH 1” SUPERBAND • WEIGHT: 8 KG • TIME: 1 MINUTE CONTINUOUS
SUICIDE SPRINTS • TIME: 1 MINUTE • CONES: 6 - 6 FEET APART
TURKISH GET UP • WEIGHT: 8 KG • REPS: 1 PER SIDE • TIME LIMIT: 1 MINUTE
© fitranX 2012
lEVEl 7lEVEl 7 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED BOX HOP • 18" boX • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 18" boX SINGLE LEGGED BOX HOP • " boX • TiME: 30 SEcoNdS pEr SidE" boX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE 4GYM FINISHER EXERCISE • TIME: 1 MINUTE CONTINUOUS
YOUR EXERCISE HERE
Additional “Gym Unique” exercise is required in the second Quad Set of Level 7. Program owners are required to add a specific exercise of appropriate challenge that makes their FitRanX program unique to their home gym.
For example, at the Huntington Beach, CA location the level 7 test includes a 100 lbs tire flip - 15 flips in 1 minute.
QUADSET 2
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
lEvEl 8 AGES 16-35WOMEN
ThERE iS ONly ONE WAy TO AchiEvE ThE RANk OF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG WiTh ThE lEvEl 7 TEST FOR yOuR AppROpRiATE AGE bRAckET ANd GENdER, yOu MuST cOMplETE All FiTRANX™ TESTS, FROM lEvEl 7 TO lEvEl 1 AS FOllOWS:
lEvEl 8 iNSTRucTOR cANdidATES Will bE AblE TO TEST AT ONE OF ThE 3 NATiONWidE iNSTRucTOR cERTiFicATiON TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, yOu Will bE AblE TO cERTiFy yOuR OWN lEvEl 8 iNSTRucTORS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
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