Fitranx Women Age Bracket 1 by Dale Benedict

lEvEl 8

MEN

AGES 16-35

REVOLUTIONARY 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:

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

WOMEN

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 © FitRanX 20124

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

lEvEl 81 lEVEl

TricEpS PULL

MEN WOMEN

STrENGTh

AGES AGES16-35 16-35

45 DEGREE ROW • REPS: 20 BENCH DIPS SUSPENSION • 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

QuAdS DIPS

LYING TRICEPS EXTSQUAT FROM• THE • liMiT: REPS: 215MiNuTES OVERHEAD TOWEL rEpS:KNEES 50 TiME

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST

chEST QUAD

10 MiNuTE brEAk

OVERHEAD TOWEL SQUAT • REPS: PUSHUPS • frOM kNEES • rEpS: 25 50 • TIME LIMIT: 2 MINUTES

lEvEl 5 TEST

5 MiNuTE brEAk

hAMSTriNGS PUSH & GluTES

REST 1 MINUTE

lEvEl 4 TEST

REST 1 MINUTE

PUSHUPS FROM KNEES • REPS: 20 BRIDGE • TiME: 2 MiNuTES

5 MiNuTE brEAk

5 MiNuTE brEAk REST 1 MINUTE BRIDGE MINUTES HAM/GLUTE STATIC 45 DEGREE ROW•• TIME: rEpS:220 bAck 1 MiNuTE brEAk REST 1 MINUTE PLANK •- FOREARMS TIME: 90 SECONDS PLANK fOrEArMS ANdAND TOESTOES • TiME:• 90 SEcONdS CORE 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 8 12 MENWOMEN lEVEl cONdiTiONiNG LEVEL 4

BODY WEIGHT

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

AGES 16-35 AGES 16-35 AGESAGES 16-35 16-35

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

KETTLEBELL •HAND REPS:SWING 60 • WEIGHT: • TIME LIMIT: 2 MINUTES KETTLEBELLSWING TWO HANDED • rEpS:8KG 60 WEiGhT: 8kG60TiME liMiT:8kG 2 MiNuTES SINGLE ALTERNATING SWING • rEpS: WEiGhT: TiME liMiT: 2 MiNuTES

TRICEPS

STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you DUMBBELL FROM PLANK • REPS: PER SIDE1 AS WEIGHT: 15 LBS ™ TESTS, MuST coMplETEKICKBACK All fiTrANX froM lEvEl 30 7 To lEvEl followS:

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

TRICEPS

lEvEl 7 TEST 10 MiNuTE brEAk BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS

QUADS

lEvEl 6 TEST

REST 1 MINUTE

BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS QUADS TriSET ThrEE SETS WiTh ONE MiNuTE Of bETWEEN 10 rEST MiNuTE brEAkSETS MOUNTAIN CLIMBERS • TIME: 30 SECONDS MOUNTAIN CLIMBERS TiME: 30SEcONdS SEcONdS BURPEE WITH JUMP ••TiME: 45

lEvEl 5 TEST

5 MiNuTE brEAk

CHEST

CLAPPING PUSHUPS • REPS: 20

CHEST

CLAPPING PUSHUPS • REPS: 20 lEvEl

4 TEST

5 MiNuTE brEAk JUMP ROPE ••SWING TIME:30 30 SECONDS JUMP ROPE TiME: SEcONdS KETTLEBELL AND GOBLET

BACK

SQUAT •lEvEl TiME: 45 SEcONdS 3 TEST 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

5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk SEAL JACKS • TIME: SECONDS SEAL • TiME: SEcONdS ELEVATED KNEE TUCK • HANGINGHOLD OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTE FLUTTER KICKS WITH30OVERHEAD KETTLEBELL • TiME: 45 SEcONdS CORE &JACKS ABS

lEvEl 1 TEST

CORE & ABS

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

lEvEl 82 lEvEl

TricEpS PULL

MEN WOMEN

AGES AGES16-35 16-35

STrENGTh

90 DEGREE ROW • WiTh REPS:bENch 8 BENCH DIPSSUSPENSION • fEET ElEvATEd lEvEl • rEpS: 12 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

QuAdS DIPS

KETTLEBELL GOBLET SQUAT rEpS: 30 WEiGhT: 8kGSIDE • fOllOWEd by 830LBS SEc. SQuAT hOld DUMBBELL KICKBACK FROM •PLANK • REPS: 15 PER • WEIGHT:

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST chEST QUAD

10 MiNuTE brEAk

REST 1 MINUTE

STATIONARY LUNGE• PUSHUPS • frOM TOES •REPS: rEpS:1510PER SIDE • WEIGHT: 15 LB X 2

lEvEl 5 TEST 5 MiNuTE brEAk

hAMSTriNGS

PUSH & GluTES

lEvEl 4 TEST PUSHUPS• REPS: 10 BARBELL STRAIGHT

REST 1 MINUTE

LEG DEADLIFT • rEpS: 15 WEiGhT: �65 LBS 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

lEvEl 220TEST ELEVATED LEGROW BRIDGE • 15 REPS: PER45SIDE BENT OVERSINGLE BARBELL • rEpS: WEiGhT: lbS bAck HAM/GLUTE 1 MiNuTE brEAk

lEvEl 1 TEST REST 1 MINUTE

CORE cOrE & AbS

PLANK UP •- FOREARMS PALMS • 1TIME: 1 MINUTE CONTINUOUS PLANK WALK WALK UP fOrEArMS TO TO pAlMS • TiME: MiNuTE cONTiNuOuS

REST 1 MINUTE

lEvEl 8 2 lEVEl

MEN WOMEN

cONdiTiONiNG

AGES 16-35 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: liMiT: 2 MiNuTES KETTLEBELL ALTERNATING • REPS: 60 • WEIGHT: 8 KG • TIME8kG 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:

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TriSET

REST 1 MINUTE

ThrEE SETS WiTh ONE MiNuTE Of10rEST bETWEEN MiNuTE brEAkSETS

JUMP••TiME: TIME:4545SEcONdS SECONDS BURPEE WITH WITH JUMP

lEvEl 5 TEST

5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk KETTLEBELL SWING TO GOBLET TIME:45 45SEcONdS SECONDS KETTLEBELL SWING AND GOBLETSQUAT SQUAT ••lEvEl TiME: 3 TEST

5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk JUMPINGKICKS JACKSWITH • TIME: 45 SECONDS FLUTTER OVERHEAD KETTLEBELL HOLD 1• TEST TiME: 45 SEcONdS lEvEl

QUADS

lEvEl 83

CHEST PULL TricEpS

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

MEN WOMEN

STrENGTh

AGES AGES16-35 16-35

PUSHUPS • REPS: BENCH DIPS • fEET ElEvATEd lEvEl WiTh bENch • rEpS: 20 PULL UPS WITH 2"30 SUPERBAND ASSIST • REPS: 4 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 2" SUPERBAND ASSIST • REPS: 4 SidE WEiGhT: 20 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 SECOND HOLD • REPS: 30 • WEIGHT: 12 KG PUSHUPSSQUAT • frOM WITH TOES •30 rEpS: 20

45 DEGREE ROW • REPS: 30

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 - 6”15 • REPS: 10 12 lbS BENCH • REPS: 30ELEVATED DUMBBELL RENEGADE ROW pEr SidE WEiGhT: AND TOES••rEpS: TIME: 90BOX SECONDS PLANK DIPS • FOREARMS

5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

BARBELL STRAIGHT LEG DEADLIFT REPS:LIMIT: 1515•lbS DOUBLE DUMBBELL CURL rEpS: 50 20•TIME WEiGhT: x2 50% OF BODY WEIGHT bicEpS 2WEIGHT: MINUTES OVERHEAD TOWEL SQUAT • REPS: HAM/GLUTE QUADS lEvEl 2 TEST

1 MiNuTE brEAk

lEvEl 1 TEST cOrE & AbS CHEST CORE

REST 1 MINUTE

SIDEPLANK PLANK • frOM fOrEArM • 1 TIME: MiNuTE pEr SidE PUSHUPS • -REPS: 30FOREARM• SIDE FROM 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 lEVEl83

MEN WOMEN

cONdiTiONiNG

AGES AGES16-35 16-35

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL DOUBLE CLEAN • REPS: • WEIGHT: KG XliMiT: 2 • TIME LIMIT: 2 MINUTES KETTLEBELL DOUBLE CLEAN • rEpS: 60 60 WEiGhT: 4kG x2 4TiME 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

MiNuTE brEAk ThrEE SETS WiTh 30 SEcONdS Of 10 rEST bETWEEN SETS

FROGLEAP LEAP AND SQUAT THRUST 1 MINUTE FROG AND SQUAT THRUST • TiME:•45TIME: SEcONdS lEvEl 5

TEST

5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk JUMPCRAWL ROPE••TiME: TIME: MINUTE BEAR 451SEcONdS

lEvEl 3 TEST

5 MiNuTE brEAk

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

lEvEl 1 TEST

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

QUADS lEvEl 84

MEN WOMEN

STrENGTh

AGES AGES16-35 16-35

LEVEL 4

MEN

STRENGTH

AGES 16-35

bOdy PULL WEiGhT

PULL UPS WITH WITH 2” BAND ASSIST •• rEpS: 5 PULL UPS 2" SUPER SUPERBAND REPS: 8

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

DIPS WITH KICKBACK 2” SUPERBAND REPS: 25 8 pEr SidE WEiGhT: 8 lbS DUMBBELL FROM ASSIST PLANK ••rEpS:

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:•20REPS: WEiGhT: lbS 65% OF BODY WEIGHT BARBELL BACK SQUATS TO bOX PARALLEL 15 • 85 WEIGHT:

CORE QUADS& ABS

ELEVATED KNEE TUCK • HANGING PROPPED •Front REPS: TIME LIMIT: 1 MINUTE BARBELL BOX SQUATS 18” BOX •ORREPS: WEIGHT: 15540LBS OR Squats: Double Kettlebell or Barbell lEvEl 515 TEST Reps: 15

Weight: 35% of body weight 5 MiNuTE brEAk

lEvEl 4 TEST

chEST PUSH

PUSHUPS -PUSHUPS DIVE BOMB STYLE • REPS: 10 5 CLAPPING • frOM kNEES • rEpS:

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: OFWEiGhT: BODY WEIGHT DUMBBELL RENEGADE ROW • fEET ElEvATEd rEpS: 15 pEr75% SidE 12 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

ELEVATED KNEE TUCK • HANGING OR AblE PROPPED • REPS: 40 of TIME LIMIT: 1 MINUTE CORE & ABS lEvEl 8 iNSTrucTor cANdidATES will bE To TEST AT oNE 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

lEvEl48 lEVEl

MEN WOMEN

cONdiTiONiNG

AGES 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: 8kG TiME liMiT: 5 4MiNuTES KETTLEBELL SNATCH - ANY HAND OR • REPS:100 100WEiGhT: • WEIGHT: 8 KG • TIME LIMIT: 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 HAND SWING • WEiGhT: TiME: 1 MiNuTE KETTLEBELL ALTERNATING SWING • WEIGHT: 8 KG8kG • TIME: 1 MINUTE

lEvEl 5 TEST

5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk JUMP ROPE ROPE ••TiME: TIME:22MiNuTES MINUTES JUMP

lEvEl 3 TEST

5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk KETTLEBELL WEIGHT:�8KG 8 KG TiME: • TIME: 1 MINUTE KETTLEBELLFIGURE FIGURE88TO TOHOLD HOLD •• WEiGhT: 1 MiNuTE

lEvEl 1 TEST

BENCH DIPS • REPS: 30

TRICEPS

MEN WOMEN

lEvEl 85 lEVEl

AGES AGES16-35 16-35

STrENGTh

OVERHEAD TOWEL REPS:ASSIST 50 TIME• MINUTES QUADS PULL PULLUPS UPSWITH WITH 2”SQUAT SUPER•BAND ASSIST •LIMIT: rEpS: 1” SUPERBAND REPS:2410 bOdy WEiGhT PULL

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 SUPERBAND ASSIST••rEpS: REPS:104 PUSHUPS REPS: 30 BAND ASSIST dipS WITH WiTh•1"1” SUPER

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST HAMSTRINGS QuAdS QUAD & GLUTES

10 MiNuTE brEAk

REST 1 MINUTE

BARBELL SQUATS • REPS: 15 • WEIGHT: BARBELL•BACK BOX SQUATS 18”PARALLEL bOX • rEpS: 20 WEiGhT: 105 lbS75% OF BODY WEIGHT BRIDGE TIME: 2 MINUTES•TO Squats: Double Kettlebell or Barbell lEvElOR 5FrontTEST Reps: 15 Weight: 45% of body weight 5 MiNuTE brEAk

chEST PUSH BACK

lEvEl 4 TEST

REST 1 MINUTE

STANDING BARBELL • REPS:• 10 • WEIGHT: 30% OF BODY WEIGHT CLAPPING •PRESS frOM rEpS: 10 45 DEGREEPUSHUPS ROW • REPS: 30 kNEES

5 MiNuTE brEAk

OR Double Kettlebell Press Reps: 10 Weight: 30% of body weight

lEvEl 3 TEST 5 MiNuTE brEAk hAMSTriNGS CORE & ABS HAM/GLUTE & GluTES

REST 1 MINUTE

lEvEl 2 TEST

BARBELL STRAIGHT LEGTOES • SIDE rEpS: WEiGhT:20% �85OF LBSBODY WEIGHT FOREARMS AND • TIME: 90 SECONDS PLANK •LEG SINGLE DEADLIFT • DEADLIFT REPS: 15 PER •15WEIGHT:

1 MiNuTE brEAk

lEvEl 1 TEST CORE cOrE & AbS

REST 1 MINUTE

SUSPENSION KNEE • REPS: STABILITY BALL PIKETUCK • rEpS: 20 45 • TIME LIMIT: 1 MINUTE

© 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.

REST 1 MINUTE

lEVEl 7

WOMEN

cONdiTiONiNG

OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES QUADS DIPS • REPS: 30 TRICEPSlEVEl 6 BENCH MEN coNdiTioNiNG

TRISET�1

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

AGES 16-35 AGES 16-35

TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS TriSET SETS WiTh 30 SEcONdS Of cONdiTiONiNG rEST bETWEEN SETS lEVEl 7 58ThrEE lEvEl LEVEL WOMEN AGES MEN AGES 16-35 WOMEN cONdiTiONiNG AGES16-35 16-35 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SINGLE JUMP ROPE ••TiME: pErpEr SidE SINGLETriSET LEGGEDLEGGED BOX HOP • 12" 12 " bOX TiME:3030SEcoNdS SEcONdS SidE SETS 1 TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: LEVEL 1 MEN STRENGTH AGES 16-35 11 TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS11 MiNuTE KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: MiNuTE ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL REPS: MINUTE CHEST 11 HIGHJUMPS BOXPUSHUPS JUMPS ••ALTERNATING BOX •SINGLE 12" bOX •TIME: TiME:1 30 1MINUTE MiNuTEHAND SWING • WEiGhT: 8kG TiME: 1 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" 1 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

2 22 2 2

HAMSTRINGS JUMP ROPEBRIDGE • TiME: 2• MiNuTES TIME: 2 MINUTES &CHEST GLUTES JUMP ROPEPUSHUPS • DOUBLE TiME: 2 MiNuTES •SWING, REPS: 30CLEAN, KETTLEBELL CLEAN, SQUAT • WEIGHT: 8 KG X 2 • 8kG TIME:x21 MINUTE KETTLEBELL DOUBLE SWING, SQUAT • TiME: 1 MiNuTE WEiGhT: MiNuTE TOWEL SQUAT • REPS: 50 10TIME LIMIT: 2brEAk MINUTES QUADS JUMP ROPEOVERHEAD • TiME: 2 MiNuTES

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

lEvEl 6 TEST

10 MiNuTE brEAk

45 DEGREE ROW • REPS: 30 BACK HAMSTRINGS BRIDGE • TIME: 2HOLD MINUTES 5 TEST & GLUTES KETTLEBELL FIGURE 8• FROM TO • WEiGhT: �8KG10lEvEl TiME: 1 MiNuTE REPS: 30 CHESTFIREFLIES CLAPPINGPUSHUPS KNEES • REPS: • TIME LIMIT: 1 MINUTE •PUSHUPS TiME: 1 MiNuTE KETTLEBELL 8 TO30 HOLD • WEiGhT:Of�8KG TiME: 1 MiNuTE SETS TRISET�2 ThrEE FIGURE SETS WiTh SEcONdS rEST bETWEEN 5 MiNuTE brEAk KETTLEBELL FIGURE 8 TO HOLD • WEiGhT: �8KG TiME: 1 MiNuTE lEVEl MEN coNdiTioNiNG LEVEL 65

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

TRISET�1 ThrEE THREESETS SETSWiTh WITH30 30SEcONdS 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 AND TOES • TIME: 90 SECONDS PLANK • FOREARMS COREDOUBLE &DOUBLE ABSJUMPS UNDULATION TiME: MiNuTE UNDULATION ROPE 1 1MiNuTE BOX • DEGREE 18" BOX •ROPE TIME:•••SWING 1TiME: MINUTE KETTLEBELL 45ALTERNATING ROW REPS: 30• WEIGHT: 12 KG • TIME: 1 MINUTE BACK HAMSTRINGS BRIDGE • TIME: 2 MINUTES & GLUTES 3 TEST TRISET�2 ThrEE SETS WiTh 30 SEcONdS OflEvEl rEST bETWEEN SETS

33 3 3 AGES 16-35 AGES 16-351

KETTLEBELL SINGLE ALTERNATING HAND SWING5 •MiNuTE WEiGhT: brEAk 8kG TiME: 1 MiNuTE © fitranX 2012 © fitranX 2012 © fitranX 2012 KETTLEBELL DOUBLE PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 kETTlEbEll SWiNGLOW WiThWINDMILL 1" SWING, SUPER SNATCH, BAND RESISTANCE •1 TiME: 1 MiNuTE WEiGhT: KETTLEBELL • WEIGHT: 12 KG TIME: 30 SECONDS PER SIDE CLEAN, SQUAT •• TIME: MINUTE WEIGHT: 12KG x2 8kG 1 MiNuTE brEAk © FitRanX 2012 AND TOESSQUAT • TIME:• 90 SECONDS PLANK • FOREARMS CORE &KETTLEBELL ABS DOUBLE SWING, 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 2 TEST lEvEl 1 TEST

1 1

22 22 2

KETTLEBELL LOW WINDMILL • TiME: 1 MiNuTE pEr SidE WEiGhT: 8kG

FIREFLIESUNDULATION WITH PUSHUP • TiME: 1 TIME: MiNuTE DOUBLE ROPE• 1 MINUTE • 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

BENCH DIPS • REPS: 30

TRICEPS

MEN WOMEN

lEvEl 85 lEVEl 6

AGES AGES16-35 16-35

STrENGTh

OVERHEAD TOWEL SQUAT REPS:ASSIST 50 TIME•• MINUTES QUADS PULL PULLUPS UPSWITH WITH 1” SUPER 2” SUPER•BAND BAND ASSIST •LIMIT: rEpS: rEpS: 1” SUPERBAND ASSIST REPS:210 810 bOdy WEiGhT PULL

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 DIPS TricEpS

DIPS SUPERBAND ASSIST••rEpS: REPS:108 PUSHUPS REPS: 30 BAND ASSIST dipS WITH WiTh•1"1” SUPER

TricEpS

BOSU® TRICEP EXTENSION • rEpS: 20 TiME liMiT: 1 MiNuTE

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

REST 1 MINUTE

HAMSTRINGS QuAdS QUAD & GLUTES

BARBELL SQUATS • REPS: 15 • WEIGHT: BARBELL•BACK BOX SQUATS 18”PARALLEL bOX • rEpS: 20 WEiGhT: 105 lbS85% OF BODY WEIGHT BRIDGE TIME: 2 MINUTES•TO

QuAdS

OR Front Squats: Double Kettlebell or Barbell lEvEl 5 TEST Reps:2015WEiGhT: 125 lbS BARBELL BOX SQUATS • 18” bOX • rEpS:

chEST PUSH BACK

chEST hAMSTriNGS

HAM/GLUTE CORE & ABS & GluTES

Weight: 55% of body weight 5 MiNuTE brEAk

lEvEl 4 TEST

REST 1 MINUTE

STANDING BARBELL • REPS:• 10 • WEIGHT: 40% OF BODY WEIGHT CLAPPING •PRESS frOM rEpS: 10 45 DEGREEPUSHUPS ROW • REPS: 30 kNEES

5 MiNuTE brEAk

OR Front Squats: Double Kettlebell or Barbell OR Double Reps: 15 Kettlebell Press Reps: Weight:1055% of body weight Weight: 40% of body weight

lEvEl 3 TEST

PUSH UP WITH FEET ELEVATED • rEpS: �10

5 MiNuTE brEAk

REST 1 MINUTE

lEvEl 2 TEST

BARBELL STRAIGHT LEGTOES • SIDE rEpS: WEiGhT:30% �85OF LBSBODY WEIGHT FOREARMS AND • TIME: 90 SECONDS PLANK •LEG SINGLE DEADLIFT • DEADLIFT REPS: 15 PER •15WEIGHT:

1 MiNuTE brEAk

lEvEl 1 TEST

hAMSTriNGS & GluTES

DUMBBELL SINGLE LEG DEADLIFT • rEpS: 25 pEr SidE WEiGhT: 30 lbS

CORE cOrE & AbS

STABILITY BALL PIKE • KNEE rEpS: 20 SUSPENSION 3 POINT TUCK • REPS: 40 • TIME LIMIT: 1 MINUTE

REST 1 MINUTE

WOMEN cONdiTiONiNG WOMEN cONdiTiONiNG TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS lEVEl 6 WOMEN TRISET�1 ThrEE SETS WiTh 30 SEcONdScONdiTiONiNG OfcONdiTiONiNG rEST bETWEEN SETS WOMEN lEVEl 7

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

SINGLE JUMP TiME: 3030SEcONdS pErpEr SidE SINGLE TRISET�1 LEGGED HOP • 12" 12ROPE " WiTh bOX••30 TiME: SEcONdS SidE lEvElLEGGED lEVEl 68BOX ThrEE SETS SEcONdS OfcONdiTiONiNG rEST bETWEEN SETS MEN WOMEN TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

AGES AGES 16-35 16-351

lEVEl 6 lEVEl 7

TRISET�1

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

211 1

SINGLE BOX HOP • 12" 12•"SNATCH, bOXSEcONdS • 30 TiME: 30Of SEcONdS pEr SidE1 MiNuTE SINGLE LEGGED JUMP ROPE TiME: SEcONdS pEr SidE TRISET�1LEGGED ThrEE SETS WiTh 30 rEST bETWEEN SETS WEiGhT: 8kG x2 KETTLEBELL DOUBLE SWING, PRESS, SQUAT • TiME:

ThErE oNly oNE•wAy To 30 AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. LOW SINGLE LEG BOX TIME: SECONDS PER SidE SIDE SINGLE LEGGED BOX HOP •iSROPE 12JUMPS 12" " bOX • TiME: SEcONdS SINGLE LEGGED JUMP • TiME: 30 30 SEcONdS pErpEr SidE STArTiNG your AppropriATE AGE brAckET ANd GENdEr, you WOMENwiTh ThE lEvEl 7 TEST for cONdiTiONiNG AGES MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: KETTLEBELL DOUBLE SWING, PRESS, SQUATbETWEEN • TiME: 1 MiNuTE TRISET�1 ThrEE SETS WiTh SNATCH, 30 SEcONdS Of rEST SETS WEiGhT: 8kG x2

lEVEl 6

SUICIDEKETTLEBELL SPRINTLEGGED • TiME: 1 MiNuTE SINGLE JUMP ROPE • SNATCH, TiME: 30 SEcONdS pEr SidE• TiME: 1 MiNuTE DOUBLE SWING, PRESS, SQUAT

lEvEl 7 TEST

WEiGhT: 8kG x2

SUICIDE SPRINT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • WEIGHT: 8 KG X 2 • TIME: 1 MINUTE FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, 10 SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 MiNuTE brEAk

6 • TiME: SUICIDElEVEl SPRINT 1 MiNuTE WOMEN

TRISET�1

cONdiTiONiNG

ThrEE SETS WiTh 30 SEcONdS OflEvEl rEST bETWEEN SETS 6 TEST

31 32 31

lEvEl 5 TEST

DOUBLE UNDULATION ROPE • SEcONdS TiME: 1 MiNuTE FIREFLIES WITH PUSHUP • TiME: TRISET�2 ThrEE SETS WiTh 30 Of rEST bETWEEN SETS TRISET�2 ThrEE SETS WiTh 301 MiNuTE SEcONdS Of 5rEST bETWEEN SETS MiNuTE brEAk

WOMEN

cONdiTiONiNG

DOUBLEDOUBLE UNDULATION ROPE ROPE • TiME:• TiME: 1 MiNuTE UNDULATION 1 MiNuTE lEvEl 4 TEST TRISET�2 ThrEE SETS WiThWiTh 30 30 SEcONdS Of rEST bETWEEN SETS TRISET�1 ThrEE SETS SEcONdS TRISET�2 ThrEE SETS WiTh 30 SEcONdSOf OfrEST rESTbETWEEN bETWEENSETS SETS

AGES 16-35

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 MiNuTE SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS 5pEr SidE brEAk DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE KETTLEBELL SWING WITH 1” SUPERBAND • WEIGHT: 8 KG • TIME: 1 MINUTE CONTINUOUS FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE DOUBLE ROPE • TiME: 1 MiNuTE OflEvEl 3 TEST TRISET�2UNDULATION ThrEE SETS WiTh 30 SEcONdS rEST bETWEEN SETS kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG 5 MiNuTE brEAk DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl• 2TiME: TEST kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE 1 MiNuTE WEiGhT: 8kG

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

kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG DOUBLE SWiNG UNDULATION • TiME: 1 MiNuTE kETTlEbEll WiThWiTh 1"ROPE SUPER BAND RESISTANCE • TiME: 1 MiNuTE kETTlEbEll SWiNG 1" SUPER BAND RESISTANCE • 1TiME: 1 MiNuTEWEiGhT: WEiGhT:8kG 8kG lEvEl TEST © fitranX 2012

kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG TRISET�2

2 221 23 2

AGES 16-35 2

FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS10 pEr SidE brEAk MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 CLAPPING PUSHUPS • REPS: 10 TIME LIMIT:Of 1 MINUTE FIREFLIES WITH PUSHUP • TiME: TRISET�2 ThrEE SETS WiTh 30•1 MiNuTE SEcONdS rEST bETWEEN SETS

lEVEl 6

16-35

ThrEE SETS WiTh 30 SEcONdS rEST bETWEEN SETS lEvEl 8 iNSTrucTor cANdidATESOf will bE AblE To TEST AT oNE of ThE 3 NATioNwidE

DOUBLE ROPE •1 TIME: 1 MINUTE FIREFLIESUNDULATION WITH PUSHUP • TiME: MiNuTE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS

11 2 1 311 1 2 1

2 232 2 1 22 2 31 2

lEvEl 87

MEN WOMEN

STrENGTh

AGES AGES16-35 16-35

UPS • REPS: 8 5 PULL UPS • rEpS: bOdy WEiGhT PULL PULL

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

DIPS QuAdS

DIPS • REPS:BOX 8 BARBELL

SQUATS • 18” bOX • rEpS: 70 WEiGhT: 70 lbS TiME liMiT: 2 MiNuTES

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST QUAD chEST

REST 1 MINUTE

10 MiNuTE brEAk

BARBELL BACK SQUATS TO PARALLEL PUSHUP�HOPS • TrAvErSiNG 40 fEET • REPS: 15 • WEIGHT: 95% OF BODY WEIGHT Front Squats: Double Kettlebell or Barbell lEvEl 5ORTEST Reps: 15

65% of body weight 5 MiNuTEWeight: brEAk

PUSH cOrE

REST 1 MINUTE

lEvEl 4 TEST

STANDING BARBELL 10 • WEIGHT: 50% OF BODY WEIGHT 3 POINT KNEE TUCKPRESS • TiME:•1 REPS: MiNuTE

5 MiNuTE brEAk

OR Double Kettlebell Press OR Double Reps: 10 Kettlebell Press Reps: Weight:1050% of body weight Weight: 50% of body weight

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

hAMSTriNGS SINGLE LEG DEADLIFT • REPS: 15 PER•SIDE • WEIGHT: 40%WEiGhT: OF BODY DUMBBELL SINGLE LEG DEADLIFT rEpS: 15 pEr SidE 60WEIGHT lbS &HAM/GLUTE GluTES

lEvEl 2 TEST 1 MiNuTE brEAk

lEvEl 1 TEST REST 1 MINUTE

TricEpS CORE

SUSPENSION DIPS • rEpS:PIKE 10 • REPS: 30 • TIME LIMIT: 1 MINUTE

lEvEl lEVEl8 7 lEVEl 6

TRISET�1 QUADSET TRISET�1 1

MEN WOMEN MEN

cONdiTiONiNG coNdiTioNiNG

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

ThrEE SETS wiTh WiTh 30 SEcoNdS SEcONdS of Of rEST rEST bETwEEN bETWEEN SETS SETS ThrEE ThErESETS iS oNly oNE30 wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE

SINGLE LEGGED BOX • 12" 12 " bOX • TiME: MEDIUM SINGLE LEGHOP BOX JUMPS• TIME:30 30SEcONdS SECONDSpEr PERSidE SIDE 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 SQUAT MiNuTE• TiME: brEAk KETTLEBELL DOUBLE SWING, SNATCH, PRESS, 1 MiNuTE wEiGhT: 12kG x2 DOUBLESPRINT WINDMILL• SUICIDE • TiME:WEIGHT: 1 MiNuTE8 KG X 2 • TIME: 30 SECONDS PER SIDE lEVEl 7

MEN

lEvEl 6 TEST coNdiTioNiNG

2 2 AGES 16-35

10 MiNuTE brEAk TRISET�1

ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS

lEvEl 5 TEST

SINGLE LEGGED HOPROPE 18"" boX • TiME: 30 SEcoNdS pEr SidE DOUBLE UNDULATION •1 MiNuTE TIME: 1 MINUTE FIREFLIES WITH BOX PUSHUP •• TiME: 5 MiNuTE brEAk

TRISET�2

4 TESTSETS ThrEE SETS WiTh 30 SEcONdS lEvEl Of rEST bETWEEN 5 MiNuTE brEAk

DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST rEST bETwEEN SETS

TRISET�2SPRINT ThrEE SETS wiTh 30 SEcoNdS of SUICIDE TiME: PUSHUP HOPS •• 15 FEET1 MiNuTE • TIME LIMIT: 1 MINUTE DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

5 MiNuTE brEAk

2 4 1

lEvEl 2 TEST 1 MiNuTE brEAk kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG

lEvEl 1 TEST

TRISET�2 ThrEE SETS 30 SEcoNdS of rEST bETwEEN kETTlEbEll SwiNG wiThwiTh 1" SUPER BAND RESISTANCE • TiME: 1 SETS MiNuTE wEiGhT: 12kG

lEvEl 8 iNSTrucTor cANdidATES DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 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 8

lEVEl 7 lEVEl 6

TRISET�1 QUADSET TRISET�1 2

MEN WOMEN MEN

cONdiTiONiNG coNdiTioNiNG

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

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

ThrEE SETS wiTh WiTh 30 30 SEcoNdS SEcONdS of Of rEST rEST bETwEEN bETWEEN SETS SETS ThrEE SETS

SINGLE LEGGED JUMP ROPE • TiME:7• 30 SEcoNdS pErAppropriATE SidE STArTiNG lEvEl for your SUICIDELEGGED SPRINTS •wiTh TIME: 1 MINUTE CONES: 6 - 6 FEET APART SINGLE BOX HOPThE • 12" 12 " bOX •TEST TiME: 30 SEcONdS pEr SidE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

lEvEl 7 TEST 10 MiNuTE brEAk

2 2

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 lEvEl 6 TEST TURKISHSPRINT GET UP• • WEIGHT: 8 KG • REPS: 1 PER SIDE • TIME LIMIT: 1 MINUTE SUICIDE TiME: 1 MiNuTE lEVEl 7

TRISET�1

MEN

coNdiTioNiNG 10 MiNuTE brEAk

AGES 16-35

ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN lEvEl 5 TESTSETS

5 MiNuTE SINGLE LEGGED BOX WITH HOP••TiME: 18"" boX • TiME: 30 SEcoNdS pErbrEAk SidE KETTLEBELLWITH SWING 1” SUPERBAND • WEIGHT: 8 KG • TIME: 1 MINUTE CONTINUOUS FIREFLIES PUSHUP 1 MiNuTE

lEvEl 4 TEST TRISET�2

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

DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST

5 MiNuTE brEAk SETS TRISET�2 ThrEE SETS1 MiNuTE wiTh 30 1SEcoNdS of rEST bETwEEN GYM FINISHER EXERCISE • TIME: MINUTE CONTINUOUS SUICIDE SPRINT • TiME:

2 4

DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

YOUR EXERCISE HERE

lEvEl 2 TEST 1 MiNuTE brEAk

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 their home kETTlEbEll SWiNG unique WiTh 1" to SUPER BAND gym. RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG

lEvEl 1 TEST

For example, at the Huntington Beach, CA location the level 7 test includes a 100 lbs tire flip 15 flips in 1 minute.

TRISET�2 ThrEE SETS 30 SEcoNdS of rEST bETwEEN kETTlEbEll SwiNG wiThwiTh 1" SUPER BAND RESISTANCE • TiME: 1 SETS MiNuTE wEiGhT: 12kG

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 DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

2 2 1

lEvEl 8

WOMEN MEN

AGES16-35 16-35 AGES

ThErE iS oNly ONly oNE ONE wAy WAy To TO AchiEvE AchiEvE ThE ThE rANk rANkof OflEvEl lEvEl88iNiNThE ThEfiTrANX™ fiTrANX™SySTEM. SySTEM. STArTiNG wiTh WiTh ThE ThE lEvEl lEvEl 77 TEST TEST for fOr your yOur AppropriATE ApprOpriATEAGE AGEbrAckET brAckETANd ANdGENdEr, GENdEr,you yOu ™ TESTS, MuST coMplETE cOMplETE All All fiTrANX fiTrANX™ TESTS, froM frOMlEvEl lEvEl77To TOlEvEl lEvEl1 1AS ASfollowS: fOllOWS:

lEvEl lEvEl 77 TEST TEST 10 10 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 66 TEST TEST 10 10 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 55 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 44 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 33 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 22 TEST TEST 11 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 11 TEST TEST lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE 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 iNSTrucTOr cErTificATiON TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. TiTlE, yOu Will bE AblE TO cErTify yOur OWN lEvEl 8 iNSTrucTOrS.