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 56+
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 THREE © 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
© FitRanX 20124
lEVEl 1 81 lEvEl lEVEl
TricEpS TricEpS PULL
WOMEN MEN WOMEN
STrENGTh STrENGTh
AGES16-35 56+ AGES 16-35
BENCH DIPS rEpS: 45 DEGREE ROW • REPS: 10 BENCH DIPS• SUSPENSION • rEpS:10 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 QuAdS DIPS
OVERHEAD TOWEL SQUAT • rEpS: 30 liMiT: 2 MiNuTES LYING TRICEPS EXT FROM KNEES • liMiT: REPS: OVERHEAD TOWEL SQUAT • THE rEpS: 50TiME TiME 25 MiNuTES
lEvEl 7 TEST 10 MiNuTE brEAk
chEST chEST QUAD
lEvEl 6 TEST 10 MiNuTE brEAk
PUSHUPS • frOM kNEES • rEpS: OVERHEAD TOWEL SQUAT •10REPS: PUSHUPS • frOM kNEES • rEpS: 25 30 • TIME LIMIT: 2 MINUTES
lEvEl 5 TEST
5 MiNuTE brEAk
hAMSTriNGS hAMSTriNGS
PUSH & GluTES & GluTES
REST 1 MINUTE
lEvEl 4 TEST
REST 1 MINUTE
PUSHUPS FROM KNEES • REPS: 10 1 MiNuTE BRIDGE BRIDGE• TiME: • TiME: 2 MiNuTES 5 MiNuTE brEAk
5 MiNuTE brEAk REST 1 MINUTE ROW 10120 bAck BRIDGE MINUTE HAM/GLUTE45STATIC 45DEGREE DEGREE ROW• •rEpS: • TIME: rEpS: bAck 1 MiNuTE brEAk REST 1 MINUTE ANd TOES •TOES TiME: SEcONdS • fOrEArMS cOrE & &AbS PLANK AND • 90 TIME: 45 SECONDS PLANK •- FOREARMS fOrEArMS ANd TOES • TiME:45 SEcONdS CORE cOrE 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
FitRanX 20124 ©© fitranX 2012 © fitranX 2012
MEN STRENGTH LEVEL 4 MEN STRENGTH PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10 BODY WEIGHT lEvEl 8 1 12 MEN lEVEl lEVEl WOMEN cONdiTiONiNG WOMEN STrENGTh LEVEL 4
AGES 16-35 AGES 16-35 AGESAGES 16-35 16-35 AGES 56+
BODY WEIGHT PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10 BENCH DIPS • rEpS: 10 TricEpS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL •HAND REPS:SWING 40 • 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 OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES
TRICEPS QuAdS
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 PUSHUPS • frOM kNEES • rEpS: 10 chEST MOUNTAIN CLIMBERS • TIME: 15 SECONDS MOUNTAIN CLIMBERS TiME: 30SEcONdS SEcONdS BURPEE WITH JUMP ••TiME: 45
lEvEl 5 TEST
1
5 MiNuTE brEAk
CHEST
CLAPPING PUSHUPS • REPS: 20
CHEST
CLAPPING PUSHUPS • REPS: 20 lEvEl
hAMSTriNGS & GluTES
BRIDGE • TiME: 1 MiNuTE
4 TEST
5 MiNuTE brEAk
JUMP ROPE ••SWING TIME:30 15 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
2
5 MiNuTE brEAk
45 DEGREE ROW • rEpS: 10 lEvEl
bAck
2 TEST
1 MiNuTE brEAk SEAL JACKS • TIME: 15OVERHEAD SECONDS SEAL • TiME: SEcONdS ELEVATED KNEE TUCK • HANGINGHOLD OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTE FLUTTER KICKS WITH30 KETTLEBELL • TiME: 45 SEcONdS CORE &JACKS ABS
lEvEl 1 TEST
CORE & ABS cOrE & AbS
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTE PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS
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.
© FitRanX 2012 © FitRanX 2012 © FitRanX 20124 fitranX2012 2012 ©©fitranX
3
lEvEl1 82 lEVEl lEvEl
TricEpS TricEpS PULL
MEN WOMEN WOMEN
STrENGTh STrENGTh
AGES AGES16-35 56+ AGES 16-35
90 DEGREE ROW • WiTh REPS:bENch 4 BENCH DIPS BENCH DIPS•SUSPENSION •rEpS: fEET10ElEvATEd 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 QuAdS DIPS
KETTLEBELL GOBLET SQUAT •PLANK rEpS: 30 WEiGhT: 8kGSIDE • fOllOWEd by530LBSSEc. SQuAT hOld DUMBBELL KICKBACK FROM • REPS: 10 PER • WEIGHT: OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES
lEvEl 7 TEST 10 MiNuTE brEAk
lEvEl 6 TEST chEST chEST QUAD
10 MiNuTE brEAk
REST 1 MINUTE
PUSHUPS kNEES rEpS:1010PER SIDE • WEIGHT: 10 LB X 2 STATIONARY LUNGE• PUSHUPS• •frOM frOM TOES •REPS:
lEvEl 5 TEST 5 MiNuTE brEAk
hAMSTriNGS hAMSTriNGS &PUSH &GluTES GluTES
lEvEl 4 TEST
REST 1 MINUTE
1 MiNuTE BRIDGE • TiME: PUSHUPS• REPS: 6 LEG DEADLIFT BARBELL STRAIGHT • rEpS: 15 WEiGhT: �65 LBS 5 MiNuTE brEAk
lEvEl 3 TEST 5 MiNuTE brEAk
REST 1 MINUTE
lEvEl 210TEST ELEVATED LEGROW BRIDGE • 15 REPS: PER45 SIDE 45 DEGREE ROW • rEpS: 10 BENT OVERSINGLE BARBELL • rEpS: WEiGhT: lbS bAck bAck HAM/GLUTE 1 MiNuTE brEAk
lEvEl 1 TEST REST 1 MINUTE
cOrE CORE cOrE&&AbS AbS
PLANK UP •-ANd FOREARMS PALMS • 1TIME: 30 SECONDS CONTINUOUS fOrEArMS TOES • TiME: 45 SEcONdS PLANK PLANK• WALK WALK UP fOrEArMS TO TO pAlMS • TiME: MiNuTE 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.
REST 1 MINUTE
© FitRanX 20124 ©©fitranX fitranX2012 2012
WOMEN MEN WOMEN
lEVEl lEvEl 81 2 lEVEl
STrENGTh cONdiTiONiNG
56+ AGES 16-35 AGES 16-35
BENCH DIPS • rEpS: 10 TricEpS 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: 40 • 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:
OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES
QuAdS
lEvEl 7 TEST 10 MiNuTE brEAk
lEvEl 6 TEST TriSET chEST
REST 1 MINUTE
ThrEE SETS WiTh ONE MiNuTE Of10rEST bETWEEN MiNuTE brEAkSETS PUSHUPS • frOM kNEES • rEpS: 10
JUMP••TiME: TIME:4520SEcONdS SECONDS BURPEE WITH WITH JUMP
lEvEl 5 TEST
1
5 MiNuTE brEAk hAMSTriNGS & GluTES
lEvEl 4 TEST BRIDGE • TiME: 1 MiNuTE
5 MiNuTE brEAk
KETTLEBELL SWING TO GOBLET TIME:45 20SEcONdS SECONDS KETTLEBELL SWING AND GOBLETSQUAT SQUAT ••lEvEl TiME: 3 TEST
2
5 MiNuTE brEAk bAck
45 DEGREE ROW • rEpS: 10
lEvEl 2 TEST 1 MiNuTE brEAk
JUMPINGKICKS JACKSWITH • TIME: 20 SECONDS FLUTTER OVERHEAD KETTLEBELL HOLD 1• TEST TiME: 45 SEcONdS lEvEl
cOrE & AbS
PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS 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.
© FitRanX 20124 ©© fitranX 2012 fitranX 2012
3
QUADS
lEVEl lEvEl1 83
CHEST TricEpS PULL TricEpS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES
WOMEN MEN WOMEN
STrENGTh STrENGTh
AGES16-35 56+ AGES AGES 16-35
PUSHUPS ••REPS: BENCH DIPS 10 BENCH DIPS •rEpS: fEET ElEvATEd lEvEl WiTh bENch • rEpS: 20 PULL UPS WITH 3"30 SUPERBAND ASSIST • REPS: 2
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 lEGS DIPS & GLUTES
OVERHEAD SQUAT LUNGE • rEpS: TiME MiNuTES DIPS WITH 3" SUPERBAND ASSIST • REPS: 2 2 DUMBBELL STATIONARY •30rEpS: 15liMiT: pEr SidE WEiGhT: 20 lbS x2 BRIDGE • TOWEL TIME: 2 MINUTES
lEvEl 7 TEST 10 MiNuTE brEAk
lEvEl 6 TEST chEST QUAD chEST BACK
10 MiNuTE brEAk
REST 1 MINUTE
GOBLET WITH HOLD • REPS: 20 • WEIGHT: 8 KG PUSHUPS •SQUAT •20 rEpS: 10 PUSHUPS •frOM frOM 20 45 DEGREE ROWkNEES •TOES REPS: 30SECOND
lEvEl 5 TEST 5 MiNuTE brEAk LEVEL 1 hAMSTriNGS TRICEPS bAck & ABS PUSH & CORE GluTES
MEN
STRENGTH
lEvEl 4 TEST
AGES 16-35
REST 1 MINUTE
PUSHUPS WITH FEET - 6”15 • REPS: 6 BENCH •1 REPS: 30ELEVATED DUMBBELL RENEGADE ROW pEr SidE WEiGhT: 12 lbS BRIDGE MiNuTE FOREARMS AND TOES••rEpS: TIME: 90BOX SECONDS PLANK•DIPS •TiME:
5 MiNuTE brEAk
lEvEl 3 TEST 5 MiNuTE brEAk
REST 1 MINUTE
STRAIGHT LEG DEADLIFT REPS:LIMIT: 1015•lbS DOUBLE CURL rEpS: 50 20•TIME WEiGhT: x2 30% OF BODY WEIGHT bicEpS 2WEIGHT: MINUTES OVERHEAD TOWEL SQUAT HAM/GLUTE QUADS 45BARBELL DEGREEDUMBBELL ROW • rEpS: 10 • REPS: bAck lEvEl 2 TEST
© FitRanX 2012
1 MiNuTE brEAk
lEvEl 1 TEST cOrE& &AbS AbS CHEST CORE cOrE
REST 1 MINUTE
SIDEPLANK PLANK • frOM fOrEArM • 1 TIME: MiNuTE pEr SidE PUSHUPS • -REPS: 30FOREARM• SIDE FROM MINUTES/SIDE ANd TOES • TiME: 4530SEcONdS PLANK • fOrEArMS 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
© FitRanX 20124 ©©fitranX fitranX2012 2012
MEN WOMEN WOMEN
lEvEl lEVEl 1 83 lEVEl
STrENGTh cONdiTiONiNG
AGES 56+ AGES16-35 16-35
BENCHiSDIPS • rEpS: TricEpS ThErE oNly oNE wAy 10 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 40 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:
OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES lEvEl 7 TEST
QuAdS
10 MiNuTE brEAk
lEvEl 6 TEST TriSET chEST
REST 1 MINUTE
MiNuTE brEAk ThrEE SETS WiTh 30 SEcONdS Of 10 rEST bETWEEN SETS PUSHUPS • frOM kNEES • rEpS: 10
FROGLEAP LEAP AND SQUAT THRUST 30 SECONDS FROG AND SQUAT THRUST • TiME:•45TIME: SEcONdS lEvEl 5 TEST
1
5 MiNuTE brEAk
lEvEl 4 TEST hAMSTriNGS & GluTES
BRIDGE • TiME: 1 MiNuTE
JUMPCRAWL ROPE••TiME: TIME: SECONDS BEAR 4530 SEcONdS
5 MiNuTE brEAk
lEvEl 3 TEST
2
5 MiNuTE brEAk bAck
45 DEGREE ROW • rEpS: 10
lEvEl 2 TEST 1 MiNuTE brEAk
ARMY • TiME: 45 SEcONdS BEAR CRAWL CRAWL • TIME: 30 SECONDS cOrE & AbS
lEvEl 1 TEST
PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS 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.
© FitRanX 20124 ©© fitranX 2012 fitranX 2012
3
QUADS lEVEl 1 84 lEvEl LEVEL 4
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS
WOMEN MEN WOMEN MEN
STrENGTh STrENGTh
56+ AGES AGES16-35 16-35
STRENGTH
AGES 16-35
DIPS • rEpS: TricEpS PULL UPS WITH WITH 2” BAND ASSIST •• rEpS: 5 PULL UPS 3"10SUPER SUPERBAND REPS: 4 bOdy PULL WEiGhT BENCH
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
QuAdS TricEpS DIPS BACK TRICEPS
OVERHEAD TOWEL SQUATFROM • rEpS: 30 TiME liMiT:25 MiNuTES DIPS WITH 3” SUPERBAND ASSIST REPS: 4 2 pEr DUMBBELL KICKBACK PLANK ••rEpS: SidE WEiGhT: 8 lbS
lEvEl 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 chEST QUAD QuAdS CORE QUADS& ABS
10 MiNuTE brEAk
REST 1 MINUTE
PUSHUPS frOMSQUATS kNEES • •rEpS: 10 • rEpS:•20REPS: BARBELL BOX 18” WEiGhT: lbS 45% OF BODY WEIGHT BARBELL•BACK SQUATS TO bOX PARALLEL 10 •85 WEIGHT: 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: 10
Weight: 15% of body weight 5 MiNuTE brEAk
hAMSTriNGS chEST PUSH & GluTES
CHEST
lEvEl 4 TEST
REST 1 MINUTE
PUSHUPS -PUSHUPS DIVE BOMB STYLE • REPS: 6 5 CLAPPING • frOM kNEES • rEpS: 1 MiNuTE BRIDGE • TiME: 5 MiNuTE brEAk
CLAPPING PUSHUPS • REPS: 20
© FitRanX 2012
lEvEl 3 TEST 5 MiNuTE brEAk bAck HAM/GLUTE bAck BACK
REST 1 MINUTE
LEG DEADLIFT • REPS: 10 WEIGHT: OFWEiGhT: BODY WEIGHT DUMBBELL RENEGADE ROW • lEvEl fEET ElEvATEd •• rEpS: 15 pEr55% SidE 12 lbS 45BARBELL DEGREESTRAIGHT ROW • rEpS: 10 2 TEST DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS 1 MiNuTE brEAk
lEvEl 1 TEST REST 1 MINUTE
ELEVATED KNEE •- HANGING hANGiNG • rEpS:•40REPS: TiME20liMiT: 1 MiNuTE cOrE AbS PLANK KNEE TUCK TUCK OR PROPPED • TIME LIMIT: 1 MINUTE CORE ANd TOES • TiME: Or 45 prOppEd SEcONdS • fOrEArMS cOrE & &AbS 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
© FitRanX 20124 ©© fitranX 2012 fitranX 2012
© FitRanX 2012
lEVEl 1 48 lEvEl lEVEl
WOMEN MEN WOMEN
STrENGTh cONdiTiONiNG
56+ AGES 16-35
BENCH DIPS • rEpS: 10 TricEpS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL SNATCH • ANy hANd OrCOMBINATION cOMbiNATiON • rEpS: liMiT: KETTLEBELL SNATCH - ANY HAND OR • REPS:100 80 •WEiGhT: WEIGHT:8kG 8 KG TiME • TIME LIMIT:54 MiNuTES 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:
OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES
QuAdS
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 • frOM kNEES • rEpS: 10
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE KETTLEBELL ALTERNATING SWING • WEIGHT: 8 KG • TIME: 30 SECONDS
lEvEl 5 TEST
1
5 MiNuTE brEAk hAMSTriNGS & GluTES
lEvEl 4 TEST BRIDGE • TiME: 1 MiNuTE
JUMP ROPE ROPE ••TiME: TIME:21MiNuTES MINUTE JUMP
5 MiNuTE brEAk
lEvEl 3 TEST
2
5 MiNuTE brEAk bAck
45 DEGREE ROW • rEpS: 10
lEvEl 2 TEST 1 MiNuTE brEAk
KETTLEBELL WEIGHT:�8KG 8 KG TiME: • TIME: 30 SECONDS KETTLEBELLFIGURE FIGURE88TO TOHOLD HOLD •• WEiGhT: 1 MiNuTE
lEvEl 1 TEST
cOrE & AbS
PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS 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.
© FitRanX 20124 ©© fitranX 2012 fitranX 2012
3
TRICEPS
lEvEl lEVEl lEVEl 1 85
BENCH DIPS • REPS: 30
MEN WOMEN WOMEN
AGES 16-35 AGES16-35 56+
STrENGTh STrENGTh
OVERHEAD SQUAT REPS:ASSIST 50 TIME• MINUTES QUADS PULL PULLUPS UPSWITH WITH 2”10 SUPER•BAND ASSIST •LIMIT: rEpS: PULL 3” SUPERBAND REPS:2810 bOdy WEiGhT BENCH DIPS •TOWEL rEpS: TricEpS
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 QuAdS
DIPS SUPERBAND ASSIST •rEpS: REPS: PUSHUPS •1"2” REPS: 30 BAND dipS WITH WiThTOWEL SUPER ASSIST 102 2 MiNuTES OVERHEAD SQUAT • rEpS: 30 •TiME liMiT:
lEvEl 7 TEST 10 MiNuTE brEAk
lEvEl 6 TEST HAMSTRINGS QuAdS chEST QUAD & GLUTES
10 MiNuTE brEAk
REST 1 MINUTE
BARBELL SQUATS TO • REPS: 10 • WEIGHT: BARBELL••BACK BOX 18”PARALLEL bOX 20 WEiGhT: 105 lbS55% OF BODY WEIGHT PUSHUPS frOMSQUATS • •rEpS: 10 • rEpS: BRIDGE TIME: 2kNEES MINUTES Squats: Double Kettlebell or Barbell lEvElOR 5FrontTEST Reps: 10 Weight: 25% of body weight 5 MiNuTE brEAk
hAMSTriNGS chEST PUSH BACK & GluTES
lEvEl 4 TEST
REST 1 MINUTE
STANDING BARBELL • REPS:• 6rEpS: • WEIGHT: 10% OF BODY WEIGHT CLAPPING PUSHUPS •PRESS frOM 10 1 MiNuTE BRIDGE • TiME: 45 DEGREE ROW • REPS: 30 kNEES 5 MiNuTE brEAk OR Double Kettlebell Press Reps: 6 Weight: 10% of body weight
lEvEl 3 TEST 5 MiNuTE brEAk
REST 1 MINUTE
hAMSTriNGS
BARBELL STRAIGHT LEG • SIDE rEpS: 15WEIGHT: WEiGhT:10% �85OF LBSBODY WEIGHT FOREARMS AND TOES •lEvEl TIME: 90 SECONDS PLANK •LEG CORE & ABS 45SINGLE HAM/GLUTE DEADLIFT • DEADLIFT REPS: 10 PER 2 •TEST DEGREE ROW • rEpS: 10 bAck & GluTES
1 MiNuTE brEAk
lEvEl 1 TEST
REST 1 MINUTE
SUSPENSION KNEE REPS: • TIME LIMIT: 1 MINUTE CORE ANdTUCK TOES ••TiME: • fOrEArMS STABILITY BALL PIKE • rEpS: 20 4525SEcONdS cOrE cOrE& &AbS AbS PLANK
© 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.
© FitRanX 20124 fitranX 2012 ©© fitranX 2012
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 lEvEl lEVEl 17 58ThrEE LEVEL WOMEN AGES MEN AGES 16-35 STrENGTh 56+1 WOMEN cONdiTiONiNG AGES16-35 16-35 TriSET ThrEE SETS 30 SEcONdS Of rEST bETWEEN SINGLE LEGGED JUMP• WiTh ROPE • •TiME: 3030 SEcoNdS pErpEr SidESidE SETS SINGLE LEGGED BOXWOMEN HOP 12 12" " bOX TiME: SEcONdS 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 BENCH DIPS rEpS: 10 TricEpS 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 HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE REPS: 1 30 CHEST 11 HIGHJUMPS BOXPUSHUPS JUMPS ••ALTERNATING SECONDS BOX •SINGLE 12" bOX •TIME: TiME:30 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" 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:
2
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 OVERHEAD SUICIDE SPRINT • TiME: 1 MiNuTETOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES QuAdS lEvEl 7 TEST HAMSTRINGS JUMP ROPEBRIDGE • TiME: 2• MiNuTES TIME: 2 MINUTES &CHEST GLUTES JUMP ROPE • TiME: 2 MiNuTES PUSHUPS REPS: 30CLEAN, KETTLEBELL DOUBLE CLEAN, SQUAT • WEIGHT: 4 KG X 2 • 8kG TIME:x230 SECONDS KETTLEBELL DOUBLE•SWING, 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
2
2 22 2 2
lEvEl 6 TEST
3
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE 10 MiNuTE brEAk PUSHUPS • frOM kNEES • rEpS: 10 chEST
45 DEGREE ROW • REPS: 30 BACK HAMSTRINGS BRIDGE • TIME: 2HOLD MINUTES 5 TEST & GLUTES KETTLEBELL FIGURE 8• FROM TO • WEiGhT: �8KG3 lEvEl TiME: 1 MiNuTE REPS: 30 CHESTFIREFLIES CLAPPINGPUSHUPS KNEES • REPS: • TIME LIMIT: 30 SECONDS •PUSHUPS TiME: 1 MiNuTE KETTLEBELL 8 TO 30 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 hAMSTriNGS TRISET�2 ThrEE SETSTiME: wiTh130 30 SEcoNdS of REST rEST bETwEEN SETS SETS TRISET�1 THREE SETS WITH SECONDS OF BETWEEN MiNuTE BRIDGE SINGLE LEGGED JUMP TiME: 30 SEcoNdS SidE & GluTES BOX JUMPS • 18" 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: 8 KG • TIME: 30 SECONDS 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 45 DEGREE ROW • rEpS: 10 bAck © fitranX 2012 KETTLEBELL DOUBLE PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 kETTlEbEll SWiNG WiTh 1" SWING, SUPERSNATCH, RESISTANCE •1 MINUTE TiME: 1 MiNuTE WEiGhT: KETTLEBELL LOW WINDMILL •BAND WEIGHT: 8 KG••TIME: TIME: 20 SECONDS PER12KG SIDE CLEAN, SQUAT WEIGHT: 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
KETTLEBELL LOW WINDMILL • TiME: 1 MiNuTE pEr SidE WEiGhT: 8kG PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS cOrE & AbS FIREFLIESUNDULATION WITH PUSHUP • TiME: 1 TIME: MiNuTE DOUBLE ROPE• 30 SECONDS • TIME: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE © FitRanX 2012 FOREARMS AND TOES • TIME: SECONDS PLANK • CORE &FIREFLIES ABS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS • TIME:iNSTrucTor 1 MINUTE cErTificATioN TESTS90 TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. © fitranX 2012
© fitranX 2012 © FitRanX 20124 © fitranX 2012 fitranX 2012 ©© fitranX 2012
TRISET�2 ThrEE THREE SETS wiTh WITH 30 SEcoNdS SECONDS of OF rEST REST bETwEEN BETWEEN SETS
1 1
1
2
22 2
2 3 3
TRICEPS
lEvEl1 85 lEVEl lEVEl 6
BENCH DIPS • REPS: 30
MEN WOMEN WOMEN
STrENGTh STrENGTh
AGES 56+ AGES16-35 16-35
OVERHEAD SQUAT REPS:ASSIST 50 TIME•• MINUTES QUADS DIPS •TOWEL rEpS: 10 PULL PULLUPS UPSWITH WITH 1” SUPER 2” SUPER•BAND BAND ASSIST •LIMIT: rEpS: rEpS: TricEpS PULL 2” SUPERBAND ASSIST REPS:210 410 bOdy WEiGhT BENCH
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 QuAdS TricEpS TricEpS
DIPS SUPERBAND ASSIST •rEpS: REPS: PUSHUPS •1"2” REPS: 30 BAND OVERHEAD SQUAT • rEpS: 30 •TiME liMiT: dipS WITH WiThTOWEL SUPER ASSIST 104 2 MiNuTES lEvEl 7 TEST BOSU® TRICEP EXTENSION • rEpS: 20 TiME liMiT: 1 MiNuTE
10 MiNuTE brEAk
lEvEl 6 TEST HAMSTRINGS chEST QuAdS QUAD & GLUTES
QuAdS
hAMSTriNGS chEST PUSH & BACK GluTES
chEST
10 MiNuTE brEAk
REST 1 MINUTE
BARBELL SQUATS • REPS: 10 • WEIGHT: PUSHUPS • TIME: frOMSQUATS • •TO rEpS: 10 • rEpS: BARBELL•BACK BOX 18”PARALLEL bOX 20 WEiGhT: 105 lbS65% OF BODY WEIGHT BRIDGE 2kNEES MINUTES OR Front Squats: Double Kettlebell or Barbell lEvEl 5 TEST Reps:2010WEiGhT: 125 lbS BARBELL BOX SQUATS • 18” bOX • rEpS: Weight: 35% of body weight 5 MiNuTE brEAk
lEvEl 4 TEST
REST 1 MINUTE
STANDING BARBELL • REPS:• 6rEpS: • WEIGHT: 20% OF BODY WEIGHT CLAPPING PUSHUPS •PRESS frOM 10 1 MiNuTE BRIDGE • TiME: 45 DEGREE ROW • REPS: 30 kNEES 5 MiNuTE brEAk OR Double Kettlebell Press OR Double Reps: 6 Kettlebell Press Reps: 10 Weight: 20% of body weight Weight: 40% of body weight
lEvEl 3 TEST
PUSH UP WITH FEET ELEVATED • rEpS: �10
5 MiNuTE brEAk
REST 1 MINUTE
hAMSTriNGS
HAM/GLUTE BARBELL STRAIGHT LEG • SIDE rEpS: 15 WEiGhT: �85OF LBS FOREARMS AND TOES •lEvEl TIME: 90 SECONDS PLANK •LEG CORE & ABS 45 SINGLE DEADLIFT • DEADLIFT REPS: 10 PER WEIGHT: 20% BODY WEIGHT DEGREE ROW • rEpS: 10 bAck 2 •TEST & GluTES
1 MiNuTE brEAk hAMSTriNGS & GluTES
lEvEl 1 TEST
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 25 pEr SidE WEiGhT: 30 lbS
REST 1 MINUTE
ANd TOES • TiME: 45 • SEcONdS • fOrEArMS cOrE STABILITY BALL PIKE • KNEE rEpS: 20 CORE cOrE& &AbS AbS PLANK SUSPENSION 3 POINT TUCK REPS: 20 • 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.
© FitRanX 20124 ©©fitranX fitranX2012 2012
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 SEcONdS OfcONdiTiONiNG rEST bETWEEN SETS WOMEN lEVEl 7 cONdiTiONiNG
AGES 16-35 16-35 AGES AGES 16-35 16-35 AGES
SINGLE JUMP TiME: 3030SEcONdS pEr SidE SINGLE TRISET�1 LEGGED HOP • 12" 12ROPE " WiTh bOX ••30 TiME: SEcONdS pEr SidE lEVEl 1 6LEGGED lEvEl 8BOX lEVEl ThrEE SETS SEcONdS OfSTrENGTh rEST bETWEEN SETS WOMEN MEN WOMEN cONdiTiONiNG TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
AGES 16-35 56+ AGES 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 SidE SETS SINGLE LEGGED JUMP ROPE TiME: SEcONdS pEr SidE TRISET�1LEGGED ThrEE SETS WiTh 30 rEST bETWEEN KETTLEBELL DOUBLE SWING, BENCH DIPS • rEpS: 10 PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 TricEpS ThErE•iSTIME: oNly 20 oNESECONDS wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. SINGLE LEGBOX JUMPS PER SIDEpErpEr SINGLE LEGGED HOP 12" bOX 12" • TiME: SEcONdS SINGLE LEGGED JUMP• ROPE • TiME: 30 30 SEcONdS SidESidE 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 SNATCH, PRESS, SQUATbETWEEN • TiME: 1 MiNuTE TRISET�1 ThrEE SETSSWING, WiTh 30 SEcONdS Of rEST SETS WEiGhT: 8kG x2
lEVEl 6
SUICIDE SPRINTLEGGED • TiME: 1 MiNuTE SINGLE JUMP ROPE • SNATCH, TiME: 30 SEcONdS pEr OVERHEAD TOWEL SQUAT • rEpS:SQUAT 30 SidE TiME liMiT: 12MiNuTE MiNuTESWEiGhT: 8kG x2 KETTLEBELL DOUBLE SWING, PRESS, • TiME: QuAdS
lEvEl 7 TEST
SUICIDE SPRINT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • WEIGHT: 4 KG X 2 • TIME: 30 SECONDS 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
2 221 23 2
AGES 16-35 2
ThrEE SETS WiTh 30 SEcONdS OflEvEl rEST bETWEEN SETS 6 TEST
31 32 31
FIREFLIES WITH JUMP PUSHUP • TiME: 1 MiNuTE SINGLE LEGGED ROPE • TiME: 30 SEcONdS10 pEr SidE brEAk MiNuTE PUSHUPS • frOM kNEES • rEpS: 10 chEST KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 CLAPPING PUSHUPS • REPS: 330 •1 MiNuTE TIME LIMIT: Of 30 SECONDS FIREFLIES WITH PUSHUP • TiME: TRISET�2 ThrEE SETS WiTh SEcONdS rEST bETWEEN SETS
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 lEVEl 6
16-35
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
hAMSTriNGS KETTLEBELL DOUBLE BRIDGE •SWING, TiME: 1SNATCH, MiNuTE PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 & GluTES 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 • WEIGHT: 12 KG • TIME: 30 SECONDS 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 45 DEGREE • rEpS: 10 RESISTANCE bAck lEvEl• 2TiME: TEST kETTlEbEll SWiNG WiTh 1"ROW SUPER BAND 1 MiNuTE WEiGhT: 8kG
KETTLEBELL HIGH WINDMILL •BAND WEIGHT: 4 KG • TIME: SECONDS PER SIDE kETTlEbEll SWiNG WiTh 1" SWING, SUPER RESISTANCE • 20 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 PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS cOrE & AbS TRISET�2 ThrEE SETS WiTh 30 SEcONdS rEST bETWEEN SETS lEvEl 8 iNSTrucTor cANdidATESOf will bE AblE To TEST AT oNE of ThE 3 NATioNwidE DOUBLE UNDULATION ROPE • TIME: 30 SECONDS FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE 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. © fitranX 2012
© fitranX •2012 kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE TiME: 1 MiNuTE WEiGhT: 8kG © fitranX © fitranX 20122012 © FitRanX 20124 ©© fitranX 2012 fitranX 2012
© fitranX 2012
11 2 1 311 1 2 1
2 232 2 1 22 2 31 2
lEVEl 1 87 lEvEl
WOMEN MEN WOMEN
STrENGTh STrENGTh
AGES16-35 56+ AGES 16-35
BENCH DIPS • rEpS: TricEpS UPS WITH 1” SUPERBAND • REPS: 4 PULL UPS 510 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 QuAdS
OVERHEAD SQUAT••18” rEpS: 30 TiME liMiT: 2 MiNuTES DIPS WITH TOWEL 1” • bOX REPS: • 4rEpS: 70 WEiGhT: 70 lbS TiME liMiT: 2 MiNuTES BARBELL BOXSUPERBAND SQUATS
lEvEl 7 TEST 10 MiNuTE brEAk
lEvEl 6 TEST chEST QUAD chEST
REST 1 MINUTE
10 MiNuTE brEAk
PUSHUPS • frOMSQUATS • TO rEpS: BARBELL BACK PARALLEL PUSHUP�HOPS •kNEES TrAvErSiNG 4010fEET • REPS: 10 • WEIGHT: 75% OF BODY WEIGHT Front Squats: Double Kettlebell or Barbell lEvEl 5ORTEST Reps: 10
45% of body weight 5 MiNuTEWeight: brEAk
hAMSTriNGS PUSH cOrE & GluTES
REST 1 MINUTE
lEvEl 4 TEST
STANDING BARBELL 6 • WEIGHT: 30% OF BODY WEIGHT 3 POINT KNEE TUCKPRESS • TiME:•1 REPS: MiNuTE BRIDGE • TiME: 1 MiNuTE
5 MiNuTE brEAk
OR Double Kettlebell Press OR Double Reps: 6 Kettlebell Press Reps: 1030% of body weight Weight: Weight: 50% of body weight
lEvEl 3 TEST 5 MiNuTE brEAk
REST 1 MINUTE
hAMSTriNGS
SINGLE LEGROW DEADLIFT •10REPS: 10 PER•SIDE WEIGHT: 30%WEiGhT: OF BODY SINGLE LEG DEADLIFT rEpS: 15 pEr SidE 60WEIGHT lbS 45DUMBBELL DEGREE • rEpS: bAck lEvEl 2• TEST &HAM/GLUTE GluTES
1 MiNuTE brEAk
lEvEl 1 TEST REST 1 MINUTE
cOrE & AbS TricEpS CORE
PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS SUSPENSION DIPS • rEpS:PIKE 10 • REPS: 10 • 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. REST 1 MINUTE
© FitRanX 20124 ©© fitranX 2012 fitranX 2012
lEvEl lEVEl 18 7 lEVEl lEVEl 6
MEN WOMEN WOMEN MEN
STrENGTh cONdiTiONiNG coNdiTioNiNG
AGES 16-35 AGES 56+ 16-35 AGES 16-35
BENCH DIPS • rEpS: 10 TricEpS TRISET�1 SETS WiTh 30 SEcoNdS SEcONdS Of rEST rEST bETwEEN bETWEEN SETS SETS QUADSET TRISET�11 ThrEE ThrEE wiTh of 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 HOP • 12" 12" bOXTIME: • TiME: 30 SEcONdS LOW SINGLE LEG BOX JUMPS• 20 SECONDS PERpEr SIDESidE 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:
QuAdS
OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES
lEvEl 7 TEST
10 SQUAT MiNuTE• TiME: brEAk KETTLEBELL DOUBLE SWING, SNATCH, PRESS, 1 MiNuTE wEiGhT: 12kG x2 DOUBLESPRINT WINDMILL• SUICIDE • TiME:WEIGHT: 1 MiNuTE4 KG X 2 • TIME: 20 SECONDS PER SIDE lEVEl 7
11
MEN
lEvEl 6 TEST coNdiTioNiNG
2 2 AGES 16-35
10 MiNuTE brEAk
PUSHUPS • frOM kNEES • rEpS: 10 chEST 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: 30 SECONDS CONTINUOUS FIREFLIES WITH BOX PUSHUP •• TiME: 5 MiNuTE brEAk
TRISET�2
hAMSTriNGS & GluTES
31
4 TESTSETS ThrEE SETS WiTh 30 SEcONdS lEvEl Of rEST bETWEEN BRIDGE • TiME: 1 MiNuTE 5 MiNuTE brEAk
1
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
lEvEl 3 TEST rEST bETwEEN SETS
TRISET�2SPRINT ThrEE SETS wiTh 30 SEcoNdS of SUICIDE MiNuTE PUSHUP HOPS •• 5TiME: FEET 1• TIME LIMIT: 1 MINUTE DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
bAck
45 DEGREE ROW • rEpS: 10
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 PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS cOrE & AbS 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.
© FitRanX 20124 ©© fitranX 2012 fitranX 2012 © fitranX 2012
2 2 1
lEvEl 8 lEVEl 1 7 lEVEl lEVEl 6
MEN WOMEN WOMEN MEN
STrENGTh cONdiTiONiNG coNdiTioNiNG
AGES 16-35 AGES 56+ 16-35 AGES 16-35
ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
BENCH DIPS • rEpS: 10 TricEpS TRISET�1 SETS WiTh 30 SEcoNdS SEcONdS Of rEST rEST bETwEEN bETWEEN SETS SETS QUADSET TRISET�12 ThrEE ThrEE SETS wiTh 30 of
SINGLE LEGGED JUMP ROPE •SECONDS TiME: 30 SEcoNdS pErAppropriATE SidE STArTiNG for your SUICIDELEGGED SPRINTS •wiTh TIME: 30 • CONES: 6 - 6 FEET SINGLE BOX HOPThE • 12" 12lEvEl " bOX7•TEST TiME: 30 SEcONdS pErAPART SidE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:
QuAdS
11
lEvEl 7 TEST OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES 10 MiNuTE brEAk
2 2
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 lEvEl 6 TEST TURKISHSPRINT GET UP• • WEIGHT: 4 KG • REPS: 1 PER SIDE • TIME LIMIT: 1 MINUTE SUICIDE TiME: 1 MiNuTE lEVEl 7
MEN
coNdiTioNiNG 10 MiNuTE brEAk
AGES 16-35
PUSHUPS • frOM kNEES • rEpS: 10 chEST TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN lEvEl 5 TESTSETS
5 MiNuTE SINGLE LEGGED BOX HOP 18"" boX • TiME: 30 SEcoNdS pErbrEAk SidE KETTLEBELLWITH SWING • WEIGHT: 12 KG • TIME: 30 SECONDS CONTINUOUS FIREFLIES PUSHUP ••TiME: 1 MiNuTE
31
lEvEl 4 TEST TRISET�2 hAMSTriNGS & GluTES
ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN 5 MiNuTE brEAk SETS BRIDGE • TiME: 1 MiNuTE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
1
lEvEl 3 TEST
5CONTINUOUS MiNuTE brEAk SETS TRISET�2 ThrEE SETS1 MiNuTE wiTh 30 30 SEcoNdS of rEST bETwEEN GYM FINISHER EXERCISE • TIME: SECONDS SUICIDE SPRINT • TiME:
2 4
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
1
YOUR EXERCISE HERE
bAck
45 DEGREE ROW • rEpS: 10
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.
2
TRISET�2 ThrEE SETS 30 SEcoNdS of rEST bETwEEN kETTlEbEll SwiNG wiThwiTh 1" SUPER BAND RESISTANCE • TiME: 1 SETS MiNuTE wEiGhT: 12kG fOrEArMS ANd TOES • TiME: 45 SEcONdS PLANK • cOrE & AbS lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE
2
iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
1
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.
© FitRanX 20124
©© fitranX 2012 fitranX 2012 © fitranX 2012
lEVEl 1 8 lEvEl
TricEpS
WOMEN WOMEN MEN
STrENGTh
56+ AGES16-35 16-35 AGES
BENCH DIPS • rEpS: 10
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:
QuAdS
OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES
lEvEl lEvEl 77 TEST TEST 10 10 MiNuTE MiNuTE brEAk brEAk
lEvEl lEvEl 66 TEST TEST chEST
10 MiNuTE brEAk
PUSHUPS • frOM kNEES • rEpS: 1010 MiNuTE brEAk
lEvEl lEvEl 55 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk hAMSTriNGS & GluTES
BRIDGE • TiME: 1 MiNuTE
lEvEl lEvEl 44 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk
lEvEl lEvEl 33 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk bAck
45 DEGREE ROW • rEpS: 10
lEvEl lEvEl 22 TEST TEST 11 MiNuTE MiNuTE brEAk brEAk
lEvEl lEvEl 11 TEST TEST cOrE & AbS
PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS 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.
© FitRanX 20124 ©© fitranX 2012 FitRanX 2012