Fitranx Men Age Bracket 1 by Dale Benedict

lEvEl 8

MEN

AGES 16-35

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

REVOLUTIONARY 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:

FITNESS RANKING SYSTEM lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

lEvEl 5 TEST 5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

lEvEl 2 TEST

Levels One Through Eight

1 MiNuTE brEAk

TESTING BATTERY

lEvEl 1 TEST

AGES 1635

MEN

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.

AGE BRACKET ONE

lEvEl 8

FitRanX Body Weight % and Box HeightAGES 16-35 MEN

Weight Class Wt. lbs Wt. kg 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. Featherweight 125 57 10 15 20 25 30 35 40 45 50 55 - below - below STArTiNG wiTh58-79 ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you Lightweight 126-175 15 25 30 40 45 50 60 70 75 80 MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: 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 10 MiNuTE brEAk Weight Class Wt. lbs Wt. kg 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 10 MiNuTE brEAk 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 brEAk 160 170 180 190 200 210 5 MiNuTE 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 5 MiNuTE brEAk Box Height Under 5’6” Over 5’6” KB kg to LB conv Bracket 1 1 kg = 2.2 lbs brEAk High 18” 5 MiNuTE 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 brEAk Box Height Under 5’6” 1 MiNuTE 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” lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE Bracket 3 iNSTrucTor cErTificATioN TESTS A yEAr. AfTEr bEiNG GrANTEd ThiS High 6” ruN 3 TiMES 12” TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. Medium 1” 6” Low Line 1”

lEvEl 7 TEST

lEvEl 6 TEST lEvEl 5 TEST lEvEl 4 TEST

lEvEl 3 TEST

lEvEl 2 TEST lEvEl 1 TEST

QUADS

lEvEl 18 LEVEL

TRICEPS CHEST PULL

OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES

MEN

STRENGTH

AGES AGES16-35 16-35

BENCH DIPS • REPS: PUSHUPS • REPS: 30 30 45 DEGREE SUSPENSION ROW • REPS: 30 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:

REST 1 MINUTE

HAMSTRINGS DIPS QUADS & GLUTES

LYING TRICEPS FROM• THE • LIMIT: REPS: 2 20MINUTES OVERHEAD TOWEL SQUAT REPS:KNEES 50 TIME BRIDGE • TIME: 2EXT MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

CHEST QUAD

BACK

lEvEl 6 TEST 10 MiNuTE brEAk

OVERHEAD TOWEL SQUAT PUSHUPS REPS: 45 DEGREE• ROW •30 REPS: 30 • REPS: 50 • TIME LIMIT: 2 MINUTES

lEvEl 5 TEST

5 MiNuTE brEAk

HAMSTRINGS

CORE & ABS PUSH & GLUTES

REST 1 MINUTE

lEvEl 4 TEST

REST 1 MINUTE

BRIDGE••FOREARMS TIME: 2 MINUTES PUSHUPS • REPS: 25 AND TOES • TIME: 90 SECONDS PLANK 5 MiNuTE brEAk

5 MiNuTE brEAk REST 1 MINUTE 45 DEGREE ROW•• TIME: REPS:230 BRIDGE MINUTES BACK HAM/GLUTE STATIC © FitRanX 2012 1 MiNuTE brEAk REST 1 MINUTE PLANK-FOREARMS AND TOES • TIME: 90 SECONDS CORE PLANK • FOREARMS AND TOES • TIME: 90 SECONDS CORE & ABS 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 3 TEST

lEvEl 2 TEST lEvEl 1 TEST

REST 1 MINUTE

MEN STRENGTH LEVEL 4 MEN STRENGTH PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10 BODY WEIGHT lEvEl 81 LEVEL MEN CONDITIONING

AGES 16-35 AGES 16-35 AGES AGES16-35 16-35

LEVEL 4

BODY WEIGHT

PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10 ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

KETTLEBELL TWO HANDED • REPS: 12KG 60 WEIGHT: LIMIT: 2 MINUTES KETTLEBELL SWING • REPS:SWING 60 • WEIGHT: • TIME12KG LIMIT:TIME 2 MINUTES

STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you REPS: 30 PER WEIGHT: 15 LBS DUMBBELL KICKBACK FROM™PLANK MuST coMplETE All fiTrANX TESTS, •froM lEvEl 7 ToSIDE lEvEl 1 AS followS:

TRICEPS

DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBS

TRICEPS

lEvEl 7 TEST 10 MiNuTE brEAk QUADS

BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS

QUADS TRISET

BOX SQUATS • REPS: 15 WEIGHT: 155 LBS THREEBARBELL SETS WITH ONE MINUTE• 18” OF BOX REST BETWEEN SETS 10 MiNuTE brEAk

lEvEl 6 TEST

MOUNTAIN CLIMBERS • TIME: 30 SECONDS MOUNTAIN CLIMBERS • TIME: 30 SECONDS

REST 1 MINUTE

lEvEl 5 TEST

5 MiNuTE brEAk

CHEST

CLAPPING PUSHUPS • REPS: 20

CHEST

CLAPPING PUSHUPS • REPS: 20 lEvEl

4 TEST

5 MiNuTE brEAk JUMP ROPE ROPE ••TIME: TIME:30 30SECONDS SECONDS JUMP lEvEl 3 TEST DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS BACK

BACK

5 MiNuTE brEAk

DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS

lEvEl 2 TEST 1 MiNuTE brEAk TIME: 30 SECONDS SECONDS SEAL • TIME: 30 ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTE CORE JACKS & ABS • lEvEl 1 TEST

CORE & ABS

ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTE 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.

QUADS

lEvEl 28 LEVEL

TRICEPS CHEST PULL

OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES

MEN

AGES AGES 16-35 16-35

STRENGTH

BENCH DIPS • FEET30ELEVATEDROW LEVEL•WITH • REPS: 25 PUSHUPS • SUSPENSION REPS: 90 DEGREE REPS:BENCH 10 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: REST 1 MINUTE

HAMSTRINGS QUADS DIPS & GLUTES

DUMBBELL KICKBACK FROM•PLANK • REPS: 20 12KG PER SIDE • WEIGHT: KETTLEBELL GOBLET SQUAT REPS: 30 WEIGHT: • FOLLOWED BY15 30LBS SEC. SQUAT HOLD BRIDGE • TIME: 2 MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

LEVEL 1

CHEST QUAD TRICEPS BACK

MEN

lEvEl 6 TEST STRENGTH

AGES 16-35 REST 1 MINUTE

10 MiNuTE brEAk

STATIONARY LUNGE• REPS: 15 PER SIDE • WEIGHT: 30 LB X 2 PUSHUPS • REPS: 40

BENCH DIPSROW • REPS: 30 30 45 DEGREE • REPS:

lEvEl 5 TEST 5 MiNuTE brEAk

HAMSTRINGS

PUSH & ABS QUADS &CORE GLUTES

REST 1 MINUTE

lEvEl 4 TEST BARBELL STRAIGHT LEGTOES DEADLIFT 15 WEIGHT: 115 LBS PUSHUPS• REPS: 35 SQUAT AND • 5TIME: SECONDS PLANK • FOREARMS 50•90REPS: TIME LIMIT: 2 MINUTES OVERHEAD TOWEL • REPS: MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk REST 1 MINUTE

lEvEl 220TEST ELEVATED LEG BRIDGE • 15 REPS: PER PUSHUPS •BARBELL REPS: 30 CHEST BENT OVERSINGLE ROW • REPS: WEIGHT: 105SIDE LBS BACK HAM/GLUTE © FitRanX 2012

1 MiNuTE brEAk

lEvEl 1 TEST REST 1 MINUTE

HAMSTRINGS CORE & ABS CORE & GLUTES

UP FOREARMS TOTO PALMS • TIME: 1 MINUTE CONTINUOUS PLANK WALK UP-FOREARMS PALMS • TIME: 1 MINUTE CONTINUOUS BRIDGEWALK • TIME: 2 •MINUTES 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.

REST 1 MINUTE

BACK

FitRanX 20124 45 DEGREE ROW • REPS: 30 © © FitRanX 2012

lEvEl28 LEVEL

MEN MEN

CONDITIONING

AGES 16-35

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

KETTLEBELL SINGLE HAND SWING ALTERNATING SWING • REPS: 60 WEIGHT: 12KG TIME LIMIT: 2 MINUTES KETTLEBELL ALTERNATING • REPS: 60 • WEIGHT: 12 KG • TIME LIMIT: 2 MINUTES 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 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TRISET

REST 1 MINUTE

THREE SETS WITH ONE MINUTE OF REST BETWEEN SETS 10 MiNuTE brEAk

BURPEE JUMP ••TIME: TIME:45 45SECONDS SECONDS BURPEE WITH WITH JUMP

lEvEl 5 TEST

5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk KETTLEBELL TIME: 45 45 SECONDS SECONDS KETTLEBELLSWING SWING TO ANDGOBLET GOBLETSQUAT SQUAT • • TIME:

lEvEl 3 TEST

5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk JUMPING JACKSWITH • TIME: 45 SECONDS FLUTTER KICKS OVERHEAD KETTLEBELL

HOLD • TIME: 45 SECONDS lEvEl 1 TEST

QUADS

lEvEl38 LEVEL

CHEST TRICEPS PULL

OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES

MEN MEN

STRENGTH

AGES AGES 16-35 16-35

PUSHUPS • REPS: BENCH DIPS • FEET ELEVATED LEVEL WITH BENCH • REPS: 35 PULL UPS WITH 2"30 SUPERBAND ASSIST • REPS: 10 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: REST 1 MINUTE

HAMSTRINGS LEGS DIPS & GLUTES

DIPS WITH 1" SUPERBAND ASSIST • REPS: 15SIDE WEIGHT: 50 LBS x2 DUMBBELL STATIONARY • REPS: 15 PER BRIDGE • TIME: 2 MINUTESLUNGE

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST QUAD CHEST BACK

10 MiNuTE brEAk

REST 1 MINUTE

GOBLET SQUAT WITHSTYLE PUSHUPS • DIVE • REPS: 30HOLD • REPS: 30 • WEIGHT: 20 KG 45 DEGREE ROWBOMB • REPS:3030SECOND

lEvEl 5 TEST 5 MiNuTE brEAk LEVEL 1

TRICEPS BACK PUSH CORE & ABS

MEN

STRENGTH

lEvEl 4 TEST

AGES 16-35

REST 1 MINUTE

PUSHUPS WITH FEET - 18” BOX • REPS: 40 25 LBS BENCH • REPS: 30ELEVATED DUMBBELL RENEGADE ROW 15 SIDE WEIGHT: AND TOES••REPS: TIME: 90PER SECONDS PLANK DIPS • FOREARMS 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

BARBELL STRAIGHT LEG• DEADLIFT REPS: 15 •15 OF BODY WEIGHT STRICT BARBELL BACK ISOLATED •2REPS: WEIGHT:75% 50 LBS BICEPS 50•TIME LIMIT: 2WEIGHT: MINUTES OVERHEAD TOWELCURL SQUAT • REPS: HAM/GLUTE QUADS lEvEl TEST

1 MiNuTE brEAk

lEvEl 1 TEST CORE CHEST& ABS CORE

REST 1 MINUTE

SIDE PLANK • FROM30 FOREARM WITH • 1:15 PER SIDE WITH 15 LB DUMBBELL PUSHUPS • REPS: PLANK-FROM FOREARM DUMBBELL HIGH •WEIGHT: 15 LBHIGH •TIME: 1 MINUTE/SIDE 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.

HAMSTRINGS & GLUTES

BRIDGE • TIME: 2 MINUTES

REST 1 MINUTE

lEvEl 38 LEVEL

MEN MEN

CONDITIONING

AGES AGES 16-35 16-35

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

KETTLEBELLDOUBLE DOUBLE CLEAN • REPS: 60 60 WEIGHT: 12KG x212TIME 2 MINUTES KETTLEBELL CLEAN • REPS: • WEIGHT: KG XLIMIT: 2 • TIME LIMIT: 2 MINUTES

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 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TRISET

REST 1 MINUTE

THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS 10 MiNuTE brEAk

FROG LEAPAND AND SQUAT THRUST 1 MINUTE FROG LEAP SQUAT THRUST • TIME:•45TIME: SECONDS

lEvEl 5 TEST

5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk JUMP ROPE ••TIME: TIME: MINUTE BEAR CRAWL 451SECONDS

lEvEl 3 TEST

5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk BEAR CRAWL • TIME: 1 MINUTE ARMY CRAWL • TIME: 45 SECONDS

lEvEl 1 TEST

QUADS

BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS

lEvEl48 LEVEL

MEN MEN

STRENGTH

AGES 16-35

LEVEL 4

MEN

STRENGTH

AGES 16-35

BODY PULL WEIGHT BODY WEIGHT CHEST

PULL UPS WITH WITH 1” BAND ASSIST PULL UPS 1"SUPER SUPERBAND ASSIST••REPS: REPS:10 10

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. PULL UPS PUSHUPS WITH 1” SUPER BAND CLAPPING • REPS: 20 ASSIST • REPS: 10 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: REST 1 MINUTE

TRICEPS DIPS

DIPS • REPS:KICKBACK 10 DUMBBELL FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBS

BACK TRICEPS

DUMBBELL RENEGADE ROW •PLANK FEET ELEVATED 15 PERWEIGHT: SIDE WEIGHT: KICKBACK FROM • REPS: •30REPS: PER SIDE 15 LBS 25 LBS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

REST 1 MINUTE

QUAD QUADS

BARBELL BOX SQUATS • 18” • REPS:•15REPS: WEIGHT: LBS 75% OF BODY WEIGHT BARBELL BACK SQUATS TO BOX PARALLEL 15 •155 WEIGHT:

CORE QUADS& ABS

ELEVATED KNEE TUCK • HANGING PROPPED •Front REPS: TIME LIMIT: 1 MINUTE BARBELL BOX SQUATS 18” BOX •ORREPS: 15 15540LBS Squats: Double Kettlebell or Barbell lEvEl 5ORWEIGHT: TEST Reps: 15

5 MiNuTE Weight: brEAk55% of body weight

lEvEl 4 TEST

CHEST PUSH

PUSHUPS -PUSHUPS DIVE BOMB STYLE CLAPPING • REPS: 20 • REPS: 30

CHEST

CLAPPING PUSHUPS • REPS: 20

REST 1 MINUTE

5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

BACK HAM/GLUTE

BARBELL STRAIGHT LEG DEADLIFT • REPS: 15• • WEIGHT: 100% BODY WEIGHT DUMBBELL RENEGADE ROW • FEET ELEVATED REPS: 15 PER SIDEOFWEIGHT: 25 LBS

BACK

DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS 1 MiNuTE brEAk

lEvEl 2 TEST lEvEl 1 TEST

REST 1 MINUTE

CORE CORE& ABS

ELEVATED KNEE HANGING OR PROPPED • REPS:•40REPS: TIME40LIMIT: 1 MINUTE KNEE TUCK TUCK •- HANGING OR PROPPED • TIME LIMIT: 1 MINUTE

CORE & ABS

ELEVATED KNEE TUCK • HANGING REPS: LIMIT: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES willOR bEPROPPED AblE To •TEST AT 40 oNETIME 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. REST 1 MINUTE

lEvEl 48 LEVEL

MEN

CONDITIONING

AGES AGES 16-35 16-35

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

KETTLEBELL SNATCH • ANY HAND ORCOMBINATION COMBINATION • REPS: 12KG TIME LIMIT: 5 MINUTES KETTLEBELL SNATCH - ANY HAND OR • REPS:100 100WEIGHT: • WEIGHT: 12 KG • TIME LIMIT: 4 MINUTES 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 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TRISET

REST 1 MINUTE

THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS 10 MiNuTE brEAk

KETTLEBELL SINGLE ALTERNATING SWING WEIGHT: 12KG TIME: 1 MINUTE KETTLEBELL ALTERNATING SWINGHAND • WEIGHT: 12 •KG • TIME: 1 MINUTE

lEvEl 5 TEST

5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk JUMP ROPE ROPE••TIME: TIME:2 2MINUTES MINUTES JUMP

lEvEl 3 TEST

5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk KETTLEBELL FIGURE WEIGHT:12KG 12 KG • TIME: MINUTE KETTLEBELL FIGURE88TO TOHOLD HOLD • • WEIGHT: TIME: 1 MINUTE lEvEl 11 TEST

BENCH DIPS • REPS: 30

TRICEPS

MEN MEN

LEVEL lEvEl 58

QUADSWEIGHT BODY PULL

STRENGTH

AGES AGES 16-35 16-35

OVERHEAD TOWEL SQUATBAND • REPS: 50 TIME LIMIT: 20 2 MINUTES PULL UPS •WITH 1”10 SUPER ASSIST • REPS: PULL UPS REPS: 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:

REST 1 MINUTE

TRICEPS CHEST DIPS

DIPS ••REPS: 20 30 REPS: PUSHUPS • REPS:

lEvEl 7 TEST 10 MiNuTE brEAk

LEVEL 15 HAMSTRINGS QUADS BODY WEIGHT QUAD TRICEPS & GLUTES

MEN

STRENGTH STRENGTH lEvEl 6 TEST

AGES16-35 16-35 AGES

REST 1 MINUTE

10• MiNuTE brEAk BARBELL SQUATS PARALLEL 15 20 • WEIGHT: BARBELL BOX 18” BOX ASSIST REPS:•15 WEIGHT: 175 LBS 85% OF BODY WEIGHT PULL UPS WITH SUPER BAND •REPS: REPS: BENCH DIPS • SQUATS REPS: 30 • TO BRIDGE •BACK TIME: 21”MINUTES Squats: Double Kettlebell or Barbell lEvElOR 5FrontTEST Reps: 15 Weight: 65% of body weight 5 MiNuTE brEAk

LEVEL 1

CHEST PUSH TRICEPS QUADS TRICEPS

BACK

MEN

STRENGTH

lEvEl 4 TEST

AGES 16-35

REST 1 MINUTE

STANDING BARBELL PRESS • REPS: • WEIGHT: OF BODY WEIGHT CLAPPING PUSHUPS •30 REPS: 30 DIPS • REPS: 20 OVERHEAD TOWEL • REPS: 5015TIME LIMIT: 2 40% MINUTES BENCH DIPS • REPS: 45 DEGREE ROW • SQUAT REPS: 30 5 MiNuTE brEAk OR Double Kettlebell Press Reps: 15 Weight: 40% of body weight

lEvEl 3 TEST 5 MiNuTE brEAk HAMSTRINGS QUADS HAM/GLUTE QUADS &CHEST GLUTES CORE & ABS

REST 1 MINUTE

BARBELL BOX SQUATS 18” • PER REPS: 15 WEIGHT: 17525% LBSLBS PUSHUPS • TOWEL REPS: 30SQUAT BARBELL STRAIGHT LEG•TOES •90REPS: 15WEIGHT: WEIGHT: 155 SINGLE DEADLIFT •DEADLIFT REPS: 15 SIDE OF BODY WEIGHT OVERHEAD • BOX REPS: 50 TIME 2 MINUTES FOREARMS AND •lEvEl TIME: SECONDS PLANK •LEG 2 •LIMIT: TEST

1 MiNuTE brEAk

lEvEl 1 TEST HAMSTRINGS CHEST CORE CHEST& ABS CORE & GLUTES

HAMSTRINGS &HAMSTRINGS GLUTES BACK & GLUTES

REST 1 MINUTE

CLAPPING PUSHUPS 30REPS: 45 • TIME LIMIT: 1 MINUTE STABILITY BALL •REPS: REPS: PUSHUPS • REPS: 30 •TUCK SUSPENSION KNEE • 30 BRIDGE • TIME: 2PIKE MINUTES

© FitRanX 2012 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.

BARBELL LEG DEADLIFT • REPS: 15 WEIGHT: 155 LBS BRIDGE • STRAIGHT TIME: 45 DEGREE ROW2 •MINUTES REPS: 30 © © FitRanX FitRanX 2012 20124

REST 1 MINUTE

WOMEN

lEVEl 7

cONdiTiONiNG

DIPS • REPS: 30 TRICEPSlEVEl 6 BENCH MEN

TRISET�1

coNdiTioNiNG

AGES 16-35 AGES 16-35

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

TRISET�1

lEVEl 7 58 lEvEl LEVEL

ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS

WOMEN MEN

cONdiTiONiNG

MEN CONDITIONING JUMP pErpEr SidE SINGLESINGLE LEGGEDLEGGED BOX HOP • 12" 12ROPE " bOX••TiME: TiME:3030SEcoNdS SEcONdS SidE

AGES AGES 16-35 16-35 1

TRISET�1 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS LEVEL 1 MEN AGES 16-35 TRISET�1 ThrEE SETS WiTh 30 SEcONdSSTRENGTH Of rEST bETWEEN SETS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. HIGH BOX JUMPS • •TIME: BOX JUMPS • 18" BOX TIME:1 1 MINUTE MINUTE OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES QUADS BENCH DIPS 30 • TiME: 30 SEcONdS pEr SidE TRICEPS SINGLE LEGGED BOX HOP• •REPS: 12" bOX 12" 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:

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2

SUICIDE SPRINT • TiME: 1 MiNuTE

lEvEl 7 TEST

PUSHUPS REPS: 30CLEAN, CHESTKETTLEBELL KETTLEBELL DOUBLE•SWING, SWING, SQUAT • TIME: 1 MINUTE 12KG1 x2 DOUBLE CLEAN, SQUAT • WEIGHT: 12 WEIGHT: KG • TIME: MINUTE MiNuTE OVERHEAD TOWEL SQUAT • REPS: 50 10TIME LIMIT: 2brEAk MINUTES QUADS

SUICIDE SPRINT • TiME: 1 MiNuTE FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE

lEvEl 6 TEST

10 MiNuTE brEAk

HAMSTRINGS TIME: 2 MINUTES & GLUTES FIREFLIES BRIDGE •PUSHUPS TIME: 1 •MINUTE PUSHUPS • •REPS: CHEST CLAPPING REPS:30 15 • TIME LIMIT: 1 MINUTE

lEvEl 5 TEST

TRISET�2

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS 5 MiNuTE brEAk

MEN coNdiTioNiNG CONDITIONING MEN CONDITIONING DOUBLETRISET�1 UNDULATION ROPE • TiME: MiNuTE ThrEE SETS wiTh 130 SEcoNdS of rEST bETwEEN SETS lEVEl LEVEL 65 LEVEL 5

TRISET�1 ThrEE THREESETS SETSWiTh WITH 30 30 SEcONdS SECONDS Of OFlEvEl REST bETWEEN BETWEEN SETS 4 TEST TRISET�2 rEST SETS TRISET�2 ThrEE SETS WITH wiTh 30 30 SECONDS SEcoNdS of REST rEST bETwEEN SETS SETS TRISET�1 THREE SETS OF BETWEEN SINGLE LEGGED TiME: 30 SEcoNdS SidE BOX JUMPS • 18"JUMP BOX • ROPE TIME: 1•MINUTE 5pErMiNuTE brEAk DOUBLE UNDULATION •1TiME: TiME:1 1MiNuTE MiNuTE DOUBLE UNDULATION BOX JUMPS • DEGREE 18" BOXROPE •ROPE TIME:••SWING MINUTE KETTLEBELL 45ALTERNATING ROW REPS: 30• WEIGHT: 16 KG • TIME: 1 MINUTE BACK HAMSTRINGS BRIDGE • TIME: 2 MINUTES & GLUTES TRISET�2 THREE SETS WITH 30 SECONDS OFlEvEl REST BETWEEN SETS 3 TEST

1 1

3 AGES 16-35 AGES 16-351

KETTLEBELL SINGLE ALTERNATING HAND SWING5•MiNuTE WEIGHT: 16KG TIME: 1 MINUTE brEAk

lEvEl 2 TEST

KETTLEBELL DOUBLE SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 KETTLEBELL WEIGHT: 16 KG• • TIME: 30 SECONDS PERWEiGhT: SIDE CLEAN, SQUAT TIME: MINUTE WEIGHT: 12KG x2 8kG kETTlEbEll SWiNGLOW WiThWINDMILL 1" SWING, SUPER• BAND RESISTANCE •1 TiME: 1 MiNuTE 1 MiNuTE brEAk TOESSQUAT • TIME:• 90 SECONDS PLANK • FOREARMS CORE &KETTLEBELL ABS DOUBLE SWING, AND CLEAN, TIME: 1 MINUTE WEIGHT: 12KG x2

45 SwiNG DEGREEwiTh ROW1"•SUPER REPS: 30 BACK kETTlEbEll BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG

lEvEl 1 TEST

1 1 1

22 22 2

KETTLEBELL LOW WINDMILL • TIME: 1 MINUTE PER SIDE WEIGHT: 16KG

FIREFLIESUNDULATION WITH PUSHUP • TiME: 1TIME: MiNuTE DOUBLE ROPE• 1 MINUTE CONTINUOUS • TIME: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE

3 3

FitRanX 2012 FOREARMS AND TOES • © TIME: 90 SECONDS PLANK CORE &FIREFLIES ABS cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS • TIME:iNSTrucTor 1• MINUTE TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. © fitranX 2012

TRISET�2 ThrEE THREE SETS wiTh WITH 30 SEcoNdS SECONDS of OF rEST REST bETwEEN BETWEEN SETS

CHEST

LEVEL lEvEl68

CLAPPING PUSHUPS • REPS: 20

MEN MEN

STRENGTH

AGES AGES16-35 16-35

PULL UPS• •REPS: REPS: DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS PULL BODY UPS 1510 BACK WEIGHT PULL ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

LEVEL 6

STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you TESTS, froM lEvEl 7 To lEvEl 1 AS followS: AGES MENMuST coMplETE All fiTrANX ™ STRENGTH

16-35

REST 1 MINUTE

• REPS: 15REPS: • WEIGHT: OF BODY WEIGHT • REPS: 40 TIME LIMIT: 1 MINUTE PULL UPS •KNEE 10 •25% BODY &WEIGHT ELEVATED TUCK HANGING OR PROPPED CORE ABS DIPS DIPS

TRICEPS

lEvEl 7 TEST BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE 10 MiNuTE brEAk

LEVEL 6

MEN

lEvEl 6 TEST STRENGTH

10 MiNuTE brEAk

AGES 16-35

REST 1 MINUTE

BACK SQUATS • 2012 REPS: 15 • WEIGHT: 95% OF BODY WEIGHT PULL • REPS: 10 TO PARALLEL QUAD BODY WEIGHT BARBELL © FitRanX BOSU®UPS TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE TRICEPS

QUADS

lEvEl 5 WEIGHT: TEST BARBELL BOX SQUATS • 18” BOX • REPS: 15OR 205 LBS Front Squats: Double Kettlebell or Barbell 15 5 MiNuTEReps: brEAk

Weight: 75% of body weight

LEVEL 6

MEN

lEvEl 4 TEST STRENGTH

AGES 16-35 REST 1 MINUTE

5 MiNuTE brEAk

PULL UPS BARBELL • REPS: 10PRESS • REPS: 15 • WEIGHT: 50% OF BODY WEIGHT BODY WEIGHT STANDING PUSH BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE TRICEPS QUADS CHEST

LEVEL 6

BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS Double Kettlebell Press 3 TEST PUSH UP WITH FEET ELEVATEDlEvEl • REPS: 30OR Reps: 15

MEN

50% of body weight 5 MiNuTEWeight: brEAk

STRENGTH

lEvEl 2 TEST

AGES 16-35

REST 1 MINUTE

LEG •DEADLIFT HAM/GLUTE PULL UPS REPS: 10 • REPS: 15 PER SIDE • WEIGHT: 35% OF BODY WEIGHT BODY WEIGHT SINGLE

1 MiNuTE brEAk

TRICEPS QUADS CHEST

BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE BARBELL BOX SQUATS • 18” BOX•• REPS: REPS:30 15 WEIGHT: 205 LBS PUSH UP WITH FEET ELEVATED

HAMSTRINGS & GLUTES LEVEL 6

DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBS

lEvEl 1 TEST

MEN

STRENGTH

AGES 16-35

REST 1 MINUTE

PULL UPS • REPS: BODY WEIGHT SUSPENSION THREE10POINT KNEE TUCK • REPS: 40 • TIME LIMIT: 1 MINUTE CORE lEvEl 8 iNSTrucTor cANdidATES will bE30AblE TEST1 AT oNE of ThE 3 NATioNwidE BOSU® TRICEP EXTENSION • REPS: TIMEToLIMIT: MINUTE TRICEPS QUADS CHEST HAMSTRINGS & GLUTES

iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, youSQUATS will bE •AblE To cErTify owN lEvEl 8 iNSTrucTorS. BARBELL BOX 18” BOX REPS:your 15 WEIGHT: 205 LBS PUSH UP WITH FEET ELEVATED •• REPS: 30 DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBS

REST 1 MINUTE

TRICEPS

BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE

lEVEl 7

WOMEN lEVEl 6

cONdiTiONiNG

MEN

coNdiTioNiNG

AGES 16-35 AGES 16-35

WOMEN cONdiTiONiNG TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

AGES 16-35

MEN coNdiTioNiNG MEN ISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS SidE SINGLE LEGGED BOX HOP • 12" 12" bOX • TiME: 30 SEcONdSpEr pEr SidE SETS

AGES AGES 16-35 16-35

lEVEl 7

TRISET�1

lEVEl lEvEl 68

TRISET�1

ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS

ThErE oNly AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. NGLE LEGGED BOX HOP •BOX 12"iSROPE 12" bOX ••oNE TiME: 30ToSEcoNdS SEcONdS pErSidE SidE LOW SINGLE LEG JUMPS •wAy TIME: 30 SECONDS PER SIDE SINGLE LEGGED JUMP TiME: pEr

lEVEl 6

STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you WOMEN cONdiTiONiNG MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: AGES

TRISET�1 ThrEE SETSSWING, WiTh 30 SEcONdS Of rEST SETS wEiGhT: 12kG x2 KETTLEBELL DOUBLE SNATCH, PRESS, SQUATbETWEEN • TiME: 1 MiNuTE ROPE • TiME: 30 SEcONdSlEvEl pEr SidE 7 TEST SUICIDE SINGLE SPRINTLEGGED • TiME: JUMP 1 MiNuTE KETTLEBELL DOUBLE SWING,SNATCH, SNATCH,PRESS, PRESS,SQUAT SQUAT••WEIGHT: TiME: 1 MiNuTE wEiGhT: x2 KETTLEBELL DOUBLE SWING, 12 KG X 2 • TIME:12kG 1 MINUTE

cONdiTiONiNG

lEvEl 6 TEST

AGES 16-35

TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS 10 MiNuTE brEAk FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 lEvEl 5 TEST FIREFLIES PUSHUP • TiME: CLAPPINGWITH PUSHUPS • REPS: 20 1•MiNuTE TIME: 1 MINUTE

5 MiNuTE brEAk TRISET�2 lEVEl ThrEE WiTh 30 SEcONdS Of rEST bETWEEN SETS 6 SETS WOMEN cONdiTiONiNG

3 21 3 AGES 16-35

lEvEl 4 TEST

ThrEE SETS WiTh SEcONdS Of rEST bETWEEN SETS DOUBLE UNDULATION ROPE • TiME: 1 30 MiNuTE ISET�2 TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of 5rEST bETwEEN SETS MiNuTE SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE brEAk

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 DOUBLE UNDULATION ROPE TiME: 1 MiNuTE • WEIGHT: 12 KG • TIME: 1 MINUTE CONTINUOUS KETTLEBELL SWING SUPERBAND UBLE UNDULATION ROPE •WITH TiME: 1• MiNuTE FIREFLIES WITH PUSHUP • 1” TiME: 1 MiNuTE TRISET�2 ThrEE SETS wiTh 30 SEcoNdS oflEvEl rEST bETwEEN SETS 3 TEST DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

5 MiNuTE brEAk

lEvEl 2 TEST

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 1TIME: MiNuTE brEAk kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE 8kG KETTLEBELL HIGH WINDMILL • WEIGHT: 12 KG • 30 SECONDS PERWEiGhT: SIDE FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE lEvEl 1 TEST TTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG

lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE DOUBLE 1 MINUTE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS FIREFLIESUNDULATION WITH PUSHUP • TiME: MiNuTE TRISET�2 ThrEE SETS ROPE• WiTh 301TIME: SEcONdS Of CONTINUOUS rEST bETWEEN SETS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE © fitranX 2012 kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG © © fitranX FitRanX 20124 © fitranX 20122012

16-35

2 21 2

10 MiNuTE brEAk

ICIDE SPRINT • TiME: 1 MiNuTE lEVEl 6 WOMEN

21 131 1

2 2 1 2 2

3 1 2

lEvEl 87

MEN

STrENGTh

AGES 16-35

PULL UPS rEpS: body wEiGhT PULL UPS • •REPS: 20 20 PULL

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

LEVEL 6

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: AGES MEN STRENGTH

16-35

REST 1 MINUTE

• REPS: •SQUATS WEIGHT: OF BODY WEIGHT PULL UPSBOX •15REPS: 10 •35% QuAdS BARBELL 18” boX • rEpS: 70 wEiGhT: 135 lbS TiME liMiT: 2 MiNuTES BODY WEIGHT DIPS DIPS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST chEST QUAD TRICEPS

REST 1 MINUTE

10 MiNuTE brEAk

BARBELL BACK SQUATS TO PARALLEL PUSHUP�HOPS • TrAvErSiNG 80 fEET • REPS: 15 • WEIGHT: 105% OF BODY WEIGHT

BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE

Front Squats: Double Kettlebell or Barbell lEvEl 5OR TEST Reps: 15

5 MiNuTEWeight: brEAk85% of body weight

LEVEL 1

corE PUSH

TRICEPS QUADS

MEN

STRENGTH

REST 1 16-35 MINUTE AGES

lEvEl 4 TEST

3 POINT KNEE TUCKPRESS • TiME:•1 MiNuTE STANDING BARBELL REPS: 15 • WEIGHT: 60% OF BODY WEIGHT

BENCH DIPS • REPS: 30

5 MiNuTE brEAk

OR Double Kettlebell Press

BARBELL BOX SQUATS • 18” BOX • REPS: 15Reps: WEIGHT: 15 205 LBS

lEvEl 3Weight: TEST 60% of body weight 5 MiNuTE brEAk

REST 1 MINUTE

hAMSTriNGS SINGLE LEG DEADLIFT • REPS: 15 PER• SIDE • WEIGHT: 45% wEiGhT: OF BODY DUMBBELL SINGLE LEG DEADLIFT rEpS: 20 pEr SidE 80WEIGHT lbS &HAM/GLUTE GluTES OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES QUADS

lEvEl 2 TEST 1 MiNuTE brEAk

CHEST

PUSH UP WITH FEET ELEVATED • REPS: 30

lEvEl 1 TEST REST 1 MINUTE

TricEpS CHEST CORE

SUSPENSION PIKE • • TIME LIMIT: 1 MINUTE DIPS • rEpS: 20 wEiGhT: PUSHUPS • REPS: 30REPS:4530lbS

DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBS

HAMSTRINGS & GLUTES

BRIDGE • TIME: 2 MINUTES

REST 1 MINUTE

lEvEl 8 lEVEl 7 QUADSET TRISET�1 lEVEl 61

MEN MEN

coNdiTioNiNG

AGES 16-35 AGES 16-35

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

ThrEE rEST bETwEEN SETS MENSETS wiTh 30 SEcoNdS ofcoNdiTioNiNG

AGES 16-35

TRISET�1 ThrEE SETS wiTh of rEST bETwEEN STArTiNG wiTh lEvEl TEST for your AppropriATE AGE brAckET ANd GENdEr, you SINGLE LEGGED BOX HOP •ThE 18" "30 boXSEcoNdS • 7TiME: 30 pEr SidE MEDIUM SINGLE LEG BOX JUMPS• TIME: 30SEcoNdS SECONDS PER SIDESETS MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE

1 1

lEvEl 7 TEST 10 MiNuTE brEAk SUICIDE • TiME:WEIGHT: 1 MiNuTE 12 KG X 2 • TIME: DOUBLESPRINT WINDMILL• 30 SECONDS PER SIDE lEvEl 6 TEST KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2

2 2

10 MiNuTE brEAk

lEVEl 7

TRISET�1

MEN

coNdiTioNiNG

lEvEl 5 TEST

AGES 16-35

MiNuTE brEAk ThrEE SETS wiTh 30 SEcoNdS of 5rEST bETwEEN SETS

SINGLE LEGGED HOPROPE 18"" boX • TiME: 30 SEcoNdS pEr4SidE DOUBLE UNDULATION •1 MiNuTE TIME: 1 MINUTE CONTINUOUS lEvEl TEST FIREFLIES WITH BOX PUSHUP •• TiME: TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of 5rEST bETwEEN SETS MiNuTE brEAk

DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST 5 MiNuTE brEAk

TRISET�2SPRINT ThrEE SETS1 MiNuTE wiTh 30 SEcoNdS of rEST bETwEEN SETS SUICIDE • TiME: PUSHUP HOPS • 25 FEET • TIME LIMIT: 1 MINUTElEvEl 2 TEST DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 1 MiNuTE brEAk

2 4

kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE 1 MiNuTE wEiGhT: 12kG lEvEl •1TiME: TEST

lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE

TRISET�2 ThrEE SETS 30 SEcoNdS of ruN rEST bETwEEN iNSTrucTor 3 TiMES A yEAr. AfTErwEiGhT: bEiNG GrANTEd ThiS kETTlEbEll SwiNG wiThwiTh 1"cErTificATioN SUPER BANDTESTS RESISTANCE • TiME: 1 SETS MiNuTE 12kG TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

2 1

lEvEl 8 lEVEl 7 QUADSET TRISET�1 lEVEl 62

MEN MEN

AGES 16-35 AGES 16-35

coNdiTioNiNG

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

ThrEE SETS wiTh 30 SEcoNdS ofcoNdiTioNiNG rEST bETwEEN SETS MEN

AGES 16-35

TRISET�1LEGGED ThrEE SETS 30 of bETwEEN STArTiNG wiTh ThE TEST 30 for AppropriATE AGE brAckET ANd GENdEr, you SUICIDE SPRINTS • TIME: 1 MINUTE CONES: 6 your - rEST 6 FEET APART SINGLE BOX HOPwiTh • 18" "lEvEl boXSEcoNdS ••7TiME: SEcoNdS pEr SidE SETS MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE lEvEl 7 MEN coNdiTioNiNG

AGES 16-35

1 1

lEvEl 7 TEST KETTLEBELL TURKISH GET UP • GrouNd To STANdiNG bAck TobrEAk GrouNd • rEpS: 3 full pEr SidE wEiGhT: 12kG 10 MiNuTE

lEvEl 6 TEST

2 2

SUICIDE SPRINT TiME: 1 MiNuTE TURKISH GET UP• • WEIGHT: 12 KG • REPS: 1 PER SIDE • TIME LIMIT: 1 MINUTE

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2

10 MiNuTE brEAk

lEVEl 7

MEN

coNdiTioNiNG lEvEl 5 TEST

AGES 16-35

MiNuTE brEAkSETS TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of5rEST bETwEEN DOUBLE WINDMILL • TiME liMiT: 1 MiNuTE pEr SidE wEiGhT: 12kG x2 SINGLE LEGGED BOX HOP•• TiME: 18"" SUPERBAND boX • TiME: 30•SEcoNdS SidE lEvEl 4 KG TEST FIREFLIES WITH PUSHUP 1 MiNuTE KETTLEBELL SWING WITH 1" WEIGHT:pEr 12 • TIME: 1 MINUTE CONTINUOUS TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of5rEST bETwEEN MiNuTE brEAkSETS DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST

31 1

5 MiNuTE brEAk TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS GYM FINISHER • TIME: 1 MINUTE CONTINUOUS SUICIDE SPRINT EXERCISE • TiME: 1 MiNuTE lEvEl 2 TEST DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

1 MiNuTE brEAk

24 1

YOUR EXERCISE HERE

kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE 1 MiNuTE wEiGhT: 12kG lEvEl •1 TiME: TEST

for lEvEl 7, proGrAM owNErS ArE rEQuirEd To Add A SpEcific EXErciSE of AppropriATE chAllENGE MAkES ThEir fiTrANX™ proGrAM To AT ThEir GyM. for For example, atThAT Huntington Beach, CA location the 7 test includes 100EXAMplE, lbs tire flip lEvEl 8the iNSTrucTor cANdidATES will bE AblEuNiQuE To level TEST oNEhoME of ThE 3 aNATioNwidE 15 flips in 1fiTNESS minute.coMpouNd iN huNTiNGToN bEAch, cAliforNiA, ThE lEvEl 7 TEST iNcludES AT ThE iNSTrucTor cErTificATioN TESTS 3 TiMES A yEAr. AfTEr bEiNG kETTlEbEll SwiNG wiThwiTh 1" SUPER BAND RESISTANCE • TiME: 1 SETS MiNuTE wEiGhT:GrANTEd 12kG ThiS TRISET�2 ThrEE SETS 30 SEcoNdS ofruN rEST bETwEEN A 40 fooT ropE cliMb woMEN, TwicE for MEN,owN ANdlEvEl brokEN dowN iNTo SMAllEr TiTlE, you(oNcE will for bE AblE To cErTify your 8 iNSTrucTorS. iNcrEMENTS for hiGhEr AGE brAckETS). DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

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 AddiTioNAl “hoME GyMtouNiQuE” EXErciSE rEQuirEd for ThE STrENGTh porTioN of lEvEl 7! FitRanX program unique their home gym.

lEvEl 8

MEN

AGES 16-35

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 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

lEvEl 5 TEST 5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk

lEvEl 1 TEST