Fitranx Men Age Bracket 2 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 3655

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 TWO

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 LEVEL LEVEL 181

TRICEPS CHEST PULL TRICEPS

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

MEN MEN

STRENGTH STRENGTH

AGES AGES16-35 16-35 AGES 36-55

BENCH DIPS •• REPS: PUSHUPS • REPS: 30 30 45 DEGREE SUSPENSION ROW • REPS: 25 BENCH DIPS REPS: 20 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 QUADS & GLUTES

LYING TRICEPS FROM•• THE KNEES • LIMIT: REPS: 15 OVERHEAD TOWEL SQUAT REPS: 50 BRIDGE • TIME: 2EXT MINUTES OVERHEAD TOWEL SQUAT REPS: 40 TIME TIME LIMIT: 22 MINUTES MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

CHEST QUAD

CHEST BACK

lEvEl 6 TEST 10 MiNuTE brEAk

OVERHEAD TOWEL SQUAT • REPS: 40 • TIME LIMIT: 2 MINUTES PUSHUPS REPS: PUSHUPS REPS: 20 45 DEGREE•• ROW •30 REPS: 30

lEvEl 5 TEST

5 MiNuTE brEAk

HAMSTRINGS & GLUTES

HAMSTRINGS PUSH CORE & ABS & GLUTES

REST 1 MINUTE

lEvEl 4 TEST

REST 1 MINUTE

BRIDGE TIME: 290MINUTES PUSHUPS • REPS: 20 AND TOES • TIME: 90 SECONDS PLANK TIME: SECONDS BRIDGE•••FOREARMS 5 MiNuTE brEAk

5 MiNuTE brEAk REST 1 MINUTE 45 ROW REPS: 30 STATIC BRIDGE BACK HAM/GLUTE 45 DEGREE DEGREE ROW••• TIME: REPS:90 25SECONDS BACK © FitRanX 2012 1 MiNuTE brEAk REST 1 MINUTE AND • 90 TIME: 1 MINUTE CORE PLANK FOREARMS TOES •• TIME: SECONDS CORE FOREARMS AND AND TOESTOES TIME: 1 MINUTE PLANK •-• FOREARMS CORE && ABS ABS PLANK 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 181 LEVEL MEN CONDITIONING LEVEL MEN STRENGTH LEVEL 4

BODY WEIGHT

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

AGES 16-35 AGES 16-35 AGES 16-35 AGES36-55 16-35 AGES

BENCH DIPS • REPS: 20 TRICEPS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELLSWING TWO HANDED • REPS:12KG 60 WEIGHT: 12KG 2TIME LIMIT: 2 MINUTES KETTLEBELL • REPS: SWING 50 • WEIGHT: • TIME LIMIT: MINUTES TRICEPS

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

QUADS

OVERHEAD TOWEL SQUAT • REPS: 40 TIME LIMIT: 2 MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

QUADS

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

lEvEl 6 TEST

REST 1 MINUTE

BOX SQUATS • REPS: 15 WEIGHT: 155 LBS QUADS THREEBARBELL TRISET SETS WITH ONE MINUTE• 18” OF BOX REST BETWEEN SETS 10 MiNuTE brEAk PUSHUPS • REPS: 20 CHEST MOUNTAIN CLIMBERS • TIME: 20 SECONDS MOUNTAIN CLIMBERS • TIME: 30 SECONDS

lEvEl 5 TEST 5 MiNuTE brEAk

CHEST

CLAPPING PUSHUPS • REPS: 20

CHEST

CLAPPING PUSHUPS • REPS: 20 lEvEl

HAMSTRINGS & GLUTES

BRIDGE • TIME: 90 SECONDS

JUMP TIME:30 20SECONDS SECONDS JUMP ROPE ••TIME:

4 TEST

5 MiNuTE brEAk

lEvEl 3 TEST

BACK

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

BACK

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

BACK

45 DEGREE ROW • REPS: 25

5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk

SEAL 20 SECONDS SECONDS SEAL JACKS 30 ELEVATED KNEE CORE JACKS & ABS •• TIME:

TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTE lEvEl 1 TEST

CORE & ABS

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

CORE & ABS

PLANK • FOREARMS AND TOES • TIME: 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 228 LEVEL LEVEL

TRICEPS TRICEPS CHEST PULL

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

MEN

STRENGTH

AGES 36-55 AGES 16-35 16-35

BENCH DIPS FEET30ELEVATED ELEVATED LEVEL WITH BENCH REPS: 25 20 BENCH DIPS •• FEET LEVEL •• REPS: PUSHUPS • SUSPENSION REPS: 90 DEGREE ROW •WITH REPS:BENCH 7 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 QUADS DIPS & GLUTES

KETTLEBELL GOBLET SQUAT REPS: 30 25 WEIGHT: 12KGSIDE FOLLOWED BY15 25LBS SEC. SQUAT SQUAT HOLD HOLD DUMBBELL KICKBACK FROM••PLANK • REPS: 15 12KG PER • WEIGHT: KETTLEBELL GOBLET SQUAT REPS: WEIGHT: •• FOLLOWED BY 30 SEC. BRIDGE • TIME: 2 MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

LEVEL 1

CHEST CHEST QUAD TRICEPS BACK

MEN

lEvEl 6 TEST STRENGTH 10 MiNuTE brEAk

AGES 16-35 REST 1 MINUTE

PUSHUPS •• REPS: REPS: 30 REPS: 15 PER SIDE • WEIGHT: 25 LB X 2 STATIONARY LUNGE• PUSHUPS 40 BENCH DIPSROW • REPS: 30 30 45 DEGREE • REPS:

lEvEl 5 TEST 5 MiNuTE brEAk HAMSTRINGS

HAMSTRINGS PUSH & ABS QUADS GLUTES &&CORE GLUTES

lEvEl 4 TEST

REST 1 MINUTE

BARBELL STRAIGHT LEGTOES DEADLIFT REPS: 12 WEIGHT: WEIGHT: 105LBS LBS BARBELL STRAIGHT LEG DEADLIFT 15 115 PUSHUPS • TOWEL REPS: 30SQUAT AND • 5TIME: SECONDS PLANK • FOREARMS 50••90REPS: TIME LIMIT: 2 MINUTES OVERHEAD • REPS: MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk REST 1 MINUTE

lEvEl 215TEST BENT OVERSINGLE BARBELL ROW REPS: 12 WEIGHT: 85SIDE LBS BACK ELEVATED LEG BRIDGE • 15 REPS: PER PUSHUPS •BARBELL REPS: 30 CHEST BENT OVER ROW •• REPS: WEIGHT: 105 LBS BACK HAM/GLUTE © FitRanX 2012

1 MiNuTE brEAk

lEvEl 1 TEST REST 1 MINUTE

HAMSTRINGS CORE ABS CORE && ABS CORE & GLUTES

FOREARMS TO TOTO PALMS TIME: SECONDS CONTINUOUS PLANK WALK UP • FOREARMS UP PALMS •• TIME: 145 MINUTE CONTINUOUS PLANK WALK UP-FOREARMS PALMS • TIME: 45 SECONDS 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 FitRanX 2012 2012 ©

lEvEl228 LEVEL LEVEL

MEN MEN MEN

CONDITIONING STRENGTH

AGES36-55 16-35 AGES

BENCH DIPS • FEET ELEVATED LEVEL WITH BENCH • REPS: 20 TRICEPS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELLALTERNATING SINGLE HAND SWING ALTERNATING • REPS: 12 60 KG WEIGHT: LIMIT: 2 MINUTES KETTLEBELL • REPS:SWING 50 • WEIGHT: • TIME12KG LIMIT:TIME 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:

KETTLEBELL GOBLET SQUAT • REPS: 25 WEIGHT: 12KG • FOLLOWED BY 25 SEC. SQUAT HOLD

QUADS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TRISET CHEST

REST 1 MINUTE

THREE SETS WITH ONE MINUTE OF REST BETWEEN SETS 10 MiNuTE brEAk PUSHUPS • REPS: 30

BURPEE JUMP ••TIME: TIME:45 30SECONDS SECONDS BURPEE WITH WITH JUMP

lEvEl 5 TEST

5 MiNuTE brEAk HAMSTRINGS & GLUTES

lEvEl 4 TEST BARBELL STRAIGHT LEG DEADLIFT • REPS:brEAk 12 WEIGHT: 105 LBS 5 MiNuTE

KETTLEBELL TIME: 45 30 SECONDS SECONDS KETTLEBELLSWING SWING TO ANDGOBLET GOBLETSQUAT SQUAT • • TIME:

lEvEl 3 TEST

5 MiNuTE brEAk BACK

lEvEl 2 TEST BENT OVER BARBELL ROW • REPS: 12 WEIGHT: 85 LBS 1 MiNuTE brEAk

JUMPING JACKSWITH • TIME: 30 SECONDS FLUTTER KICKS OVERHEAD KETTLEBELL

HOLD • TIME: 45 SECONDS lEvEl 1 TEST

CORE & ABS

PLANK WALK UP • FOREARMS TO PALMS • TIME: 45 SECONDS CONTINUOUS 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

lEvEl38 LEVEL

CHEST TRICEPS PULL

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

MEN MEN

STRENGTH

AGES 16-35 AGES36-55 16-35 AGES

PUSHUPS • REPS: 35 PULL UPS WITH 2"30 SUPERBAND • REPS: 7 BENCH DIPS • FEET ELEVATED LEVELASSIST WITH BENCH • 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 LEGS & GLUTES

DIPS WITH 1" SUPERBAND ASSIST • REPS: 10SIDE WEIGHT: 40 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 30HOLD • REPS: 25• WEIGHT: 20 KG PUSHUPS • DIVE • REPS: 20 45 DEGREE ROWBOMB • REPS:2530SECOND

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 - 12” BOX • REPS: 30 20 BENCH • REPS: 30ELEVATED 15 25 LBS DUMBBELL RENEGADE ROW 12 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: 12 •15 OF BODY WEIGHT 50 LBS 50•TIME LIMIT: 2WEIGHT: MINUTES OVERHEAD TOWELCURL SQUAT • REPS: HAM/GLUTE STRICT BARBELL BACK ISOLATED •2REPS: WEIGHT:65% 40 QUADS BICEPS lEvEl TEST

1 MiNuTE brEAk

lEvEl 1 TEST CORE CHEST& ABS CORE

REST 1 MINUTE

PER SIDE 15 LB DUMBBELL PUSHUPS • REPS: PLANK-FROM FOREARM DUMBBELL HIGH •10 WEIGHT: 10 HIGH LB • TIME: SIDE PLANK • FROM30 FOREARM WITH • 11:15 MINUTE PER WITH SIDE WITH LB DUMBBELL HIGH45 SEC/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

MEN MEN

lEvEl38 LEVEL

CONDITIONING STRENGTH

AGES 16-35 AGES36-55 16-35 AGES

BENCH DIPS • FEET ELEVATED LEVEL WITH BENCH • REPS: 30 TRICEPS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL DOUBLECLEAN CLEAN•• REPS: REPS:50 60• WEIGHT: x2X TIME LIMIT: 2 MINUTES KETTLEBELL DOUBLE WEIGHT:12KG 12 KG 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:

DUMBBELL STATIONARY LUNGE • REPS: 15 PER SIDE WEIGHT: 40 LBS x2

LEGS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TRISET CHEST

REST 1 MINUTE

THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS 10 MiNuTE brEAk PUSHUPS • DIVE BOMB STYLE • REPS: 20

FROG LEAP AND ANDSQUAT SQUAT THRUST • TIME: SECONDS FROG LEAP THRUST • TIME: 45 45 SECONDS

lEvEl 5 TEST

5 MiNuTE brEAk

BACK

lEvEl 4 TEST

DUMBBELL RENEGADE ROW • REPS: 12 PER SIDE WEIGHT: 20 LBS

5 MiNuTE brEAk

JUMP ROPE •• TIME: 45 BEAR CRAWL 45 SECONDS SECONDS

lEvEl 3 TEST

5 MiNuTE brEAk BICEPS

STRICT BARBELL CURL • BACKlEvEl ISOLATED • REPS: 15 WEIGHT: 40 LBS 2 TEST

1 MiNuTE brEAk BEAR TIME:45 45SECONDS SECONDS ARMY CRAWL CRAWL ••TIME:

CORE & ABS

lEvEl 1 TEST

SIDE PLANK • FROM FOREARM • 1 MINUTE PER SIDE WITH 10 LB DUMBBELL HIGH 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 lEvEl448 LEVEL LEVEL

LEVEL 4

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

MEN MEN MEN

AGES AGES16-35 36-55 AGES 16-35

STRENGTH STRENGTH STRENGTH

PULL UPS WITH PULL 1" SUPERBAND ASSIST REPS: BODY PULL PULLUPS UPSWITH WITH1” 1”SUPER SUPERBAND BANDASSIST ASSIST•••REPS: REPS:1077 BODYWEIGHT WEIGHT ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. PULL UPS PUSHUPS WITH 1” SUPER BAND • REPS: 20 ASSIST • REPS: 10 BODY WEIGHT CLAPPING CHEST

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 TRICEPS BACK TRICEPS

DIPS • REPS:KICKBACK 7 DUMBBELL FROM • REPS: 3025PER DUMBBELL KICKBACK FROMPLANK PLANK PERSIDE SIDEWEIGHT: WEIGHT:1510LBS LBS lEvEl• REPS: 7 TEST DUMBBELL RENEGADE ROW •PLANK FEET ELEVATED 15 PERWEIGHT: SIDE WEIGHT: KICKBACK FROM • REPS: •30REPS: PER SIDE 15 LBS 25 LBS

10 MiNuTE brEAk

lEvEl 6 TEST QUAD QUADS QUADS CORE QUADS& ABS

10 MiNuTE brEAk

REST 1 MINUTE

BARBELL BOX ••18” WEIGHT: BARBELL SQUATS TO PARALLEL REPS: 12 •155 WEIGHT: BARBELLBACK BOXSQUATS SQUATS 18”BOX BOX• •REPS: REPS:•1512 WEIGHT: 135LBS LBS 65% OF BODY WEIGHT 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: 12

5 MiNuTE Weight: brEAk45% of body weight CHEST PUSH CHEST CHEST

lEvEl 4 TEST

REST 1 MINUTE

PUSHUPS BOMB STYLE20• REPS: 20 CLAPPING- DIVE PUSHUPS • REPS:

CLAPPING PUSHUPS • REPS: 155 MiNuTE brEAk CLAPPING PUSHUPS • REPS: 20 © FitRanX 2012

lEvEl 3 TEST 5 MiNuTE brEAk

BACK HAM/GLUTE

BACK BACK

REST 1 MINUTE

BARBELL STRAIGHT LEG DEADLIFT • REPS: 12• • WEIGHT: OFWEIGHT: BODY WEIGHT DUMBBELL RENEGADE ROW • FEET ELEVATED REPS: 15 PER90% SIDE 25 LBS

2 TEST DUMBBELL RENEGADE ROW • lEvEl FEET ELEVATED • REPS: 12 PER SIDE WEIGHT: 20 LBS DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS 1 MiNuTE brEAk lEvEl 1 TEST REST 1 MINUTE

CORE CORE& ABS CORE & ABS CORE & ABS

ELEVATED KNEE KNEE TUCK TUCK -•HANGING HANGING OR OR PROPPED • REPS: 40 TIME MINUTE PROPPED • REPS: 30 •LIMIT: TIME 1LIMIT: 1 MINUTE ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 30 TIME LIMIT: 1 MINUTE 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 448 LEVEL LEVEL

MEN

CONDITIONING STRENGTH

AGES AGES 16-35 16-35 36-55

PULLiSUPS WITH 1” SUPER BAND ASSIST • REPS: 7 BODY WEIGHT ThErE oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL SNATCH • HAND ANY HAND COMBINATION ••REPS: 100 WEIGHT:1212KG TIMELIMIT: LIMIT: 5 MINUTES KETTLEBELL SNATCH - ANY OROR COMBINATION REPS: 90 • WEIGHT: KG • TIME 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:

TRICEPS

DUMBBELL KICKBACK FROM PLANK 25 PER SIDE WEIGHT: 10 LBS lEvEl• REPS: 7 TEST

10 MiNuTE brEAk

lEvEl 6 TEST

REST 1 MINUTE

TRISET THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS 10 MiNuTE brEAk BARBELL BOX SQUATS • 18” BOX • REPS: 12 WEIGHT: 135 LBS QUADS KETTLEBELL ALTERNATING SWINGHAND • WEIGHT: • TIME: 45 SECONDS KETTLEBELL SINGLE ALTERNATING SWING12•KG WEIGHT: 12KG TIME: 1 MINUTE

lEvEl 5 TEST

5 MiNuTE brEAk

lEvEl 4 TEST CHEST

CLAPPING PUSHUPS • REPS: 155 MiNuTE brEAk

JUMP ROPE ROPE••TIME: TIME:2 90 SECONDS JUMP MINUTES

lEvEl 3 TEST

5 MiNuTE brEAk BACK

2 TEST DUMBBELL RENEGADE ROW • lEvEl FEET ELEVATED • REPS: 12 PER SIDE WEIGHT: 20 LBS 1 MiNuTE brEAk

KETTLEBELL FIGURE WEIGHT:12KG 12 KG • TIME: SECONDS KETTLEBELL FIGURE88TO TOHOLD HOLD • • WEIGHT: TIME: 1 MINUTE lEvEl 145TEST

CORE & ABS

ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 30 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.

BENCH DIPS • REPS: 30

TRICEPS

MEN MEN

LEVEL lEvEl 58

QUADSWEIGHT BODY PULL

STRENGTH STRENGTH

AGES 36-55 AGES 16-35 16-35

OVERHEAD TOWEL SQUATBAND • REPS: 50 TIME LIMIT: 20 215MINUTES PULL UPS •WITH 1” ASSIST •• REPS: PULL UPS REPS: WITH 1”7SUPER SUPER BAND ASSIST 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

CHEST TRICEPS DIPS

DIPS ••REPS: 20 REPS: 15 PUSHUPS • REPS: REPS: 15 30

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 REPS: 12 20 • WEIGHT: BARBELL BOX 18” BOX WEIGHT: 175 PULL UPS WITH SUPER BAND •12 REPS: BENCH DIPS • SQUATS REPS: 30 ••TO BOX SQUATS 18” BOXASSIST • REPS: REPS: WEIGHT: 155LBS LBS 75% OF BODY WEIGHT BRIDGE •BACK TIME: 21”MINUTES Squats: Double Kettlebell or Barbell lEvElOR 5FrontTEST Reps: 12 Weight: 55% of body weight 5 MiNuTE brEAk

LEVEL 1

CHEST PUSH TRICEPS QUADS TRICEPS CHEST

BACK

MEN

STRENGTH

lEvEl 4 TEST

AGES 16-35

REST 1 MINUTE

STANDING BARBELL • REPS: • WEIGHT: 35% OF BODY WEIGHT CLAPPING PUSHUPS •30 REPS: 30 DIPS • REPS: 20 OVERHEAD TOWEL • REPS: 5012TIME LIMIT: 2 MINUTES BENCH DIPS • REPS: CLAPPING PUSHUPS •PRESS REPS: 45 DEGREE ROW • SQUAT REPS: 30 205 MiNuTE brEAk OR Double Kettlebell Press Reps: 12 Weight: 35% of body weight

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

REST 1 MINUTE

BARBELL BOX SQUATS ••DEADLIFT 18” • PER REPS: 15 WEIGHT: 17520% LBSLBS PUSHUPS • TOWEL REPS: 30SQUAT BARBELL STRAIGHT LEG ••90REPS: 1515WEIGHT: WEIGHT: 155 SINGLE DEADLIFT REPS: 12 SIDE OVERHEAD • BOX REPS: 50 TIME 2 MINUTES BARBELL STRAIGHT LEGTOES DEADLIFT REPS: WEIGHT: 135 OF LBSBODY WEIGHT FOREARMS AND •lEvEl TIME: SECONDS PLANK •LEG 2 •LIMIT: TEST

1 MiNuTE brEAk

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

HAMSTRINGS &HAMSTRINGS GLUTES BACK & GLUTES

REST 1 MINUTE

CLAPPING PUSHUPS 30REPS: 35 • TIME LIMIT: 1 MINUTE STABILITY BALL ••REPS: REPS: PUSHUPS •BALL REPS: 30 •TUCK SUSPENSION KNEE • 30 BRIDGE • TIME: 2PIKE MINUTES STABILITY PIKE REPS: 20

© 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 © FitRanX 2012

REST 1 MINUTE

WOMEN

lEVEl 7

AGES 16-35

BENCH DIPS • REPS: 30

TRICEPS

TRISET�1

cONdiTiONiNG

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

lEVEl 7 58 LEVEL lEvEl

WOMEN MEN MEN

cONdiTiONiNG STRENGTH CONDITIONING

SINGLE LEGGED BOX HOP • 12" 12" bOX • TiME: 30 SEcONdS pEr SidE

AGES 36-55 AGES 16-35 16-35

TRISET�1 THREE SETS WITH 301”SECONDS OF REST BETWEEN SETS LEVEL 1 WEIGHT SUPERSTRENGTH BAND ASSIST • REPS: 15 BODY MEN AGES 16-35 TRISET�1 ThrEEPULL SETSUPS WiThWITH 30 SEcONdS Of rEST bETWEEN SETS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. HIGH BOX JUMPS • •TIME: SECONDS BOX JUMPS • 18" BOX TIME:451 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:

• REPS: 15 SUICIDETRICEPS SPRINT • TiME:DIPS 1 MiNuTE

lEvEl 7 TEST

PUSHUPS REPS: 30CLEAN, CHESTKETTLEBELL KETTLEBELL DOUBLE•SWING, SWING, SQUAT • TIME: 1 MINUTE12 WEIGHT: 12KG45x2SECONDS DOUBLE CLEAN, SQUAT • WEIGHT: KG • TIME: MiNuTE OVERHEAD TOWEL SQUAT • REPS: 50 10TIME LIMIT: 2brEAk MINUTES QUADS

SUICIDE SPRINT • TiME: 1 MiNuTE QUADS

lEvEl 6 TEST 10 MiNuTE brEAk

BARBELL BOX SQUATS • 18” BOX • REPS: 12 WEIGHT: 155 LBS

HAMSTRINGS TIME: 2 MINUTES & GLUTES FIREFLIES BRIDGE •PUSHUPS TIME: 1 •MINUTE PUSHUPS • •REPS: CHEST CLAPPING REPS:30 10 • TIME LIMIT: 45 SECONDS

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 CLAPPING PUSHUPS • REPS:OF20REST CHEST TRISET�1 THREE SETS WITH 30 SECONDS BETWEEN SETS SINGLE LEGGED TiME: 30 SEcoNdS SidE BOX JUMPS • 18"JUMP BOX • ROPE TIME: 1•MINUTE 5pErMiNuTE brEAk DOUBLE UNDULATION 1 MiNuTE BOX JUMPS • DEGREE 18" BOXROPE • ROW TIME:••SWING 1TiME: MINUTE KETTLEBELL 45ALTERNATING REPS: 30• WEIGHT: 16 KG • TIME: 45 SECONDS BACK HAMSTRINGS BRIDGE • TIME: 2 MINUTES & GLUTES TRISET�2 THREE SETS WITH 30 SECONDS OFlEvEl REST BETWEEN SETS 3 TEST

3 AGES 16-35 AGES 16-351

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

1 1

BARBELL STRAIGHT LEG DEADLIFT • REPS: 15 WEIGHT: 135 LBS lEvEl 2 TEST

KETTLEBELL DOUBLE SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 KETTLEBELL LOW WINDMILL WEIGHT: 16 KG• • TIME: 25 SECONDS PER SIDE CLEAN, SQUAT TIME: WEIGHT: 12KG x2 8kG kETTlEbEll SWiNG WiTh 1" SWING, SUPER• BAND RESISTANCE •1 MINUTE TiME: 1 MiNuTE WEiGhT: 1 MiNuTE brEAk TOESSQUAT • TIME:• 90 SECONDS PLANK • FOREARMS CORE &KETTLEBELL ABS DOUBLE SWING, AND CLEAN, TIME: 1 MINUTE WEIGHT: 12KG x2

45 DEGREE ROW • REPS: 30 BACK kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG

lEvEl 1 TEST

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

STABILITY BALL PIKE • REPS: 20 CORE & ABS FIREFLIESUNDULATION WITH PUSHUP • TiME: 1 TIME: MiNuTE DOUBLE ROPE• 45 SECONDS CONTINUOUS • TIME: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE © FitRanX 2012 FOREARMS AND TOES • TIME: 90 SECONDS PLANK • CORE &FIREFLIES ABS • TIME:iNSTrucTor 1 MINUTE cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

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

1 1 1 2 2 2 2 3 3

CHEST

LEVEL lEvEl668 LEVEL

CLAPPING PUSHUPS • REPS: 20

MEN MEN MEN

STRENGTH STRENGTH

AGES AGES16-35 16-35 AGES 36-55

PULL UPS REPS: DUMBBELL ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS PULL BODY UPS • •REPS: 1010 BACK PULL UPS •RENEGADE REPS: 7 BODY WEIGHT 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: 10REPS: • WEIGHT: OF BODY WEIGHT • REPS: 40 TIME LIMIT: 1 MINUTE PULL UPS •KNEE 10 •20% BODY &WEIGHT ELEVATED TUCK HANGING OR PROPPED CORE ABS DIPS DIPS

TRICEPS TRICEPS

LEVEL 6

lEvElTIME 7 TEST1 MINUTE BOSU® REPS:30 25 TIMELIMIT: LIMIT: 1 MINUTE BOSU®TRICEP TRICEPEXTENSION EXTENSION••REPS: 10 MiNuTE brEAk

MEN

lEvEl 6 TEST STRENGTH

10 MiNuTE brEAk

AGES 16-35

REST 1 MINUTE

BACK SQUATS • 2012 REPS: 12 • WEIGHT: 85% 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 QUADS

lEvEl 15OR 5 TEST BARBELL 205 Front Squats: Double Kettlebell or Barbell BARBELLBOX BOXSQUATS SQUATS••18” 18”BOX BOX••REPS: REPS: 12 WEIGHT: WEIGHT: 175 LBS LBS 12 5 MiNuTEReps: brEAk

Weight: 65% 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: 12 • WEIGHT: 45% OF BODY WEIGHT BODY WEIGHT STANDING PUSH BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE TRICEPS QUADS CHEST CHEST

LEVEL 6

BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS Double Kettlebell Press lEvEl30OR 3 TEST PUSH Reps: 12 PUSHUP UPWITH WITHFEET FEETELEVATED ELEVATED••REPS: REPS: 20

MEN

45% 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: 12 PER SIDE • WEIGHT: 30% 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 &HAMSTRINGS GLUTES LEVEL 6 & GLUTES

DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBS DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 40 LBS MEN STRENGTH

lEvEl 1 TEST

AGES 16-35

REST 1 MINUTE

CORE PULL UPS • REPS: BODY WEIGHT SUSPENSION THREE10POINT KNEE TUCK • REPS: 30 • TIME LIMIT: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES will bE30AblE TEST1 AT oNE of ThE 3 NATioNwidE BOSU® TRICEP EXTENSION • REPS: TIMEToLIMIT: MINUTE TRICEPS

& 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

TRICEPS

QUADS CHEST HAMSTRINGS

REST 1 MINUTE

lEVEl 7

WOMEN lEVEl 6

MEN

cONdiTiONiNG 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 STRENGTH RISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE SINGLE LEGGED BOX HOP • 12" 12" bOX • TiME: 30 SEcONdSbETWEEN pEr SidE SETS

AGES AGES 16-35 36-55

lEVEl 7

TRISET�1

lEVEl lEvEl LEVEL 686

ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS

TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS BODY WEIGHT PULL UPS • REPS: 7 ThErE oNly wAy ToSEcoNdS AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. NGLE LEGGED BOX HOP •BOX 12iS 12" " ROPE bOX •oNE 30 SEcONdS pErSidE SidE LOW SINGLE LEG JUMPS • TIME: 25 SECONDS PER SIDE SINGLE LEGGED JUMP •TiME: 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

16-35

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 REPS: TIME 1 MINUTE BOSU® TRICEP EXTENSION • TRICEPS KETTLEBELL DOUBLE SWING,SNATCH, SNATCH,PRESS, PRESS,SQUAT SQUAT25 TiME:LIMIT: 1 MiNuTE wEiGhT: x2 KETTLEBELL DOUBLE SWING, ••WEIGHT: 12 KG X 2 • TIME:12kG 45 SECONDS

2 21 2

UICIDE SPRINT • TiME: 1 MiNuTE lEVEl 6 WOMEN

10 MiNuTE brEAk

cONdiTiONiNG

lEvEl 6 TEST

AGES 16-35

TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of 10 rEST bETWEEN SETS 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 • BOX TiME: CLAPPINGWITH PUSHUPS • REPS: 15 1•MiNuTE TIME: 45 SECONDS BARBELL SQUATS • 18” BOX • REPS: 12 WEIGHT: 175 LBS QUADS

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

3 21 3 AGES 16-35

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

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 DOUBLE UNDULATION ROPE TiME: 1 MiNuTE • WEIGHT: 12 KG • TIME: 45 SECONDS CONTINUOUS KETTLEBELL SWING SUPERBAND OUBLE 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 PUSH UP WITH FEET ELEVATED • REPS: 20 CHEST DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 5 MiNuTE brEAk

lEvEl 2 TEST

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 1 TIME: MiNuTE brEAk kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: KETTLEBELL HIGH WINDMILL • WEIGHT: 12 KG • 25 SECONDS PER SIDE 8kG 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 HAMSTRINGS ETTlEbEll SWiNG WiThDUMBBELL 1" SUPER BAND RESISTANCE • •TiME: 1 MiNuTE WEiGhT: 8kG40 LBS LEG DEADLIFT REPS: 30 1PER SIDE wEiGhT: WEIGHT:12kG kETTlEbEll SwiNG wiTh 1" SINGLE SUPER BAND RESISTANCE • TiME: MiNuTE & GLUTES lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE

DOUBLE 45 TESTS SECONDS CONTINUOUS iNSTrucTor cErTificATioN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS FIREFLIESUNDULATION WITH PUSHUP • TiME: MiNuTE TRISET�2 ThrEE SETS ROPE• WiTh 301TIME: SEcONdS OfruN 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 © fitranX 201220124 © FitRanX 2012

21 131 1

2 2 1 2 2

3 1 2

lEvEl787 LEvEL

MEN MEN

STrENGTh STRENGTH

AGES 36-55 16-35 AGES

PULL UPS rEpS: 20 bodyweighT wEiGhT PULL UPS •••REPS: 1515 PULL REPS: pull ups body

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

PULL UPSboX •10REPS: 10 •• 18” BODY WEIGHT DIPS • REPS: • WEIGHT: 30% OF •BODY WEIGHT QuAdS BARBELL BOX SQUATS 18”boX boX • REPS: rEpS: 70 WEIGHT: wEiGhT: 105 135 LBS lbS TIME TiME liMiT: DIPS QUADS barbell sQuaTs 60 LIMIT: 22 MiNuTES MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST chEST QUAD CHEST TRICEPS

REST 1 MINUTE

10 MiNuTE brEAk

BARBELL BACK SQUATS TO PARALLEL PUSHUP�HOPS TrAvErSiNG 80FEET fEET • REPS: 12 • WEIGHT: 95% OF BODY WEIGHT pushup�hops •• TRAvERSING 60

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

Front Squats: Double Kettlebell or Barbell lEvEl 5OR TEST Reps: 12

5 MiNuTEWeight: brEAk75% of body weight

LEVEL 1

corE PUSH core

TRICEPS QUADS

MEN

STRENGTH

REST 1 16-35 MINUTE AGES

lEvEl 4 TEST

3 POINT KNEE TUCKPRESS • TiME:•1 MiNuTE STANDING BARBELL REPS: 12 • WEIGHT: 55% OF BODY WEIGHT

3 poinT knee Tuck • TIME: 45 seconds BENCH DIPS • REPS: 30 5 MiNuTE brEAk

OR Double Kettlebell Press

BARBELL BOX SQUATS • 18” BOX • REPS: 15Reps: WEIGHT: 12 205 LBS

lEvEl 3Weight: TEST 55% of body weight 5 MiNuTE brEAk

REST 1 MINUTE

hAMSTriNGS HAMSTRINGS SINGLE LEG DEADLIFT • REPS: 12 PER• SIDE • 20 WEIGHT: 40%wEiGhT: OF BODY DUMBBELL SINGLE LEG DEADLIFT rEpS: pEr SidE 80WEIGHT lbS &HAM/GLUTE GluTES dumbbell deadlifT PER2SIDE WEIGHT: 70 LBS OVERHEADsingle TOWEL leg SQUAT • REPS: •50REPS: TIME20 LIMIT: MINUTES &QUADS GLUTES

lEvEl 2 TEST 1 MiNuTE brEAk

CHEST

PUSH UP WITH FEET ELEVATED • REPS: 30

lEvEl 1 TEST REST 1 MINUTE

TricEpS CHEST CORE TRICEPS

SUSPENSION PIKE • • TIME LIMIT: 1 MINUTE DIPS • rEpS: 20 wEiGhT: PUSHUPS • REPS: 30REPS:4520lbS

dips • REPS: 15 WEIGHT: 35 LBS 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

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

HAMSTRINGS & GLUTES

BRIDGE • TIME: 2 MINUTES

REST 1 MINUTE

lEvEl 8 lEVEl77 LEvEL

MEN MEN MEN

coNdiTioNiNG STRENGTH

AGES 16-35 AGES 36-55 16-35 AGES

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

QUADSET 15 pull upswiTh • REPS: TRISET�1 SETS 30 SEcoNdS ofcoNdiTioNiNG rEST bETwEEN SETS body weighT lEVEl 61 ThrEE MEN

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: 25SEcoNdS 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

QUADS

lEvEl 7 TEST

barbell boX sQuaTs • 18” boX • REPS: 60 WEIGHT: 105 LBS TIME LIMIT: 2 MINUTES

10 MiNuTE brEAk

SUICIDE • TiME:WEIGHT: 1 MiNuTE 12 KG X 2 • TIME: DOUBLESPRINT WINDMILL• 25 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 CHEST

TRISET�1

1 1

MEN coNdiTioNiNG pushup�hops • TRAvERSING 60 FEET

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: 45 SECONDS CONTINUOUS lEvEl TEST FIREFLIES WITH BOX PUSHUP •• TiME: TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of 5rEST bETwEEN SETS MiNuTE brEAk 3 poinT knee Tuck • TIME: 45 seconds core DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST

31 1

5 MiNuTE brEAk TRISET�2SPRINT ThrEE SETS1 MiNuTE wiTh 30LIMIT: SEcoNdS of rEST bETwEEN SETS SUICIDE • TiME: PUSHUP HOPS • 20 FEET • TIME 1 MINUTE lEvEl 2 TEST HAMSTRINGS ROPE single • TiME: 1leg MiNuTE dumbbell deadlifT • REPS:brEAk 20 PER SIDE WEIGHT: 70 LBS &DOUBLE GLUTES UNDULATION 1 MiNuTE

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

dips • REPS: 1530WEIGHT: 35 LBS TRICEPS TRISET�2 ThrEE SETS wiTh SEcoNdS of ruN rEST bETwEEN iNSTrucTor TESTS 3 TiMES A yEAr. AfTErwEiGhT: bEiNG GrANTEd ThiS kETTlEbEll SwiNG wiTh 1"cErTificATioN SUPER BAND RESISTANCE • TiME: 1 SETS MiNuTE 12kG TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

2 1

FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE

lEvEl 8 lEVEl LEvEL 7 7

MEN MEN MEN

coNdiTioNiNG STRENGTH

AGES 16-35 AGES36-55 16-35 AGES

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

QUADSET pull ups wiTh • REPS: TRISET�2 ThrEE SETS wiTh 3015SEcoNdS SEcoNdS of of rEST bETwEEN bETwEEN SETS SETS TRISET�1 SETS 30 rEST body weighT lEVEl 62 ThrEE MEN coNdiTioNiNG

AGES 16-35

DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE TRISET�1LEGGED ThrEE SETS wiTh rEST bETwEEN SETS STArTiNG wiTh lEvEl 7• TEST for your brAckET ANd GENdEr, you SUICIDE SPRINTS • TIME: 45 SECONDS • CONES: 6 - AppropriATE 6 FEET SINGLE BOX HOPThE • 18" "30 boXSEcoNdS TiME: 30of SEcoNdS pErAPART SidE AGE MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE

QUADS

lEvEl 7 TEST

barbell boX sQuaTs • 18” boX • REPS: 60 WEIGHT: 105 LBS TIME LIMIT: 2 MINUTES

10 MiNuTE brEAk

2 2 2

kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG SUICIDE SPRINT TiME: 1 MiNuTE TURKISH GET UP• • WEIGHT: 12 KG • REPS: 1 PER SIDE • 6 TIME LIMIT: 1 MINUTE lEvEl TEST KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2

10 MiNuTE brEAk

lEVEl 7 CHEST

TRISET�1

1 1 1

pushup�hops • TRAvERSING 60coNdiTioNiNG FEET MEN

lEvEl 5 TEST

AGES 16-35

MiNuTE brEAkSETS ThrEE SETS wiTh 30 SEcoNdS of5 rEST bETwEEN

© fitranX SINGLE LEGGED BOX HOP•1" • TiME: 18" " boX • TiME:•30WEIGHT: SEcoNdS pEr SidE lEvEl 42012 TEST FIREFLIES WITH PUSHUP 1 MiNuTE KETTLEBELL SWING WITH SUPERBAND 12 KG • • TIME: 45 SECONDS CONTINUOUS TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of5 rEST bETwEEN MiNuTE brEAkSETS 3 poinT knee Tuck • TIME: 45 seconds core DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST

31 1

5 MiNuTE brEAk TRISET�2 ThrEE SETS wiTh 30 SEcoNdS ofCONTINUOUS rEST bETwEEN SETS GYM FINISHER • TIME: 45 SECONDS SUICIDE SPRINT EXERCISE • TiME: 1 MiNuTE lEvEl 2 TEST HAMSTRINGS DOUBLE UNDULATION ROPE • TiME:leg 1 MiNuTE dumbbell single deadlifT • REPS:brEAk 20 PER SIDE WEIGHT: 70 LBS & GLUTES 1 MiNuTE

YOUR EXERCISE HERE

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

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, Huntington Beach, CA theTEST levelAT7 oNE test of includes a 100 lbs tire flip lEvElat8 the iNSTrucTor cANdidATES willlocation bE AblE To ThE 3 NATioNwidE

15 flips in 1 minute. dips •wiTh REPS: WEIGHT: 35 LBS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TRICEPS iNSTrucTor cErTificATioN TESTS kETTlEbEll SwiNG 1"15SUPER BAND RESISTANCE • TiME: 1 SETS MiNuTE wEiGhT: 12kG TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN

TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

2 1

LEvEL 8 lEvEl

MEN

AGES AGES36-55 16-35

There iS is oNly only oNE one wAy way To AchiEvE achieve ThE The rANk rank of lEvEl level 8 iN in ThE The fiTrANX™ fiTranX™ SySTEM. sysTem. ThErE sTarTing wiTh ThE The lEvEl level 7 TEST TesT for your AppropriATE appropriaTe AGE age brAckET brackeT ANd and GENdEr, gender, you STArTiNG musT coMplETE compleTe All all fiTrANX fiTranX™ TESTS, TesTs, froM from lEvEl level 7 To lEvEl level 1 AS as followS: follows: MuST

LEvEL 7 TEST lEvEl minuTe brEAk break 10 MiNuTE

LEvEL 6 TEST lEvEl minuTe brEAk break 10 MiNuTE

LEvEL 5 TEST lEvEl minuTe brEAk break 5 MiNuTE

LEvEL 4 TEST lEvEl minuTe brEAk break 5 MiNuTE

LEvEL 3 TEST lEvEl minuTe brEAk break 5 MiNuTE

LEvEL 2 TEST lEvEl minuTe brEAk break 1 MiNuTE

LEvEL 1 TEST lEvEl

level 8 iNSTrucTor insTrucTor cANdidATES candidaTes will bE be AblE able To TEST TesT AT aT oNE one of ThE The 3 NATioNwidE naTionwide lEvEl insTrucTor cErTificATioN cerTificaTion TESTS TesTs ruN run 3 TiMES Times Aa yEAr. year. AfTEr afTer bEiNG being GrANTEd granTed ThiS This iNSTrucTor TiTle, you will bE be AblE able To cErTify cerTify your owN own lEvEl level 8 iNSTrucTorS. insTrucTors. TiTlE,