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© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
Levels One Through EightTESTING BATTERYAGES 56+
REVOLUTIONARYFITNESS RANKING SYSTEM
AGE BRACKET THREEMEN
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
Weight Class Wt. lbs Wt. kg 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% Featherweight 125 57 10 15 20 25 30 35 40 45 50 55 - below - below Lightweight 126-175 58-79 15 25 30 40 45 50 60 70 75 80 Welterweight 176-225 80-102 20 30 40 50 60 70 80 90 100 110 Middleweight 226 - 275 103-125 25 40 50 60 75 90 100 110 125 140 Heavyweight 276 - Up 126-Up 30 45 60 75 90 105 120 135 150 165 Weight Class Wt. lbs Wt. kg 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% Featherweight 125 57 60 65 70 75 80 85 90 95 100 105 - below - below Lightweight 126 - 175 58-79 90 100 105 110 120 130 135 140 150 160 Welterweight 176 -225 80-102 120 130 140 150 160 170 180 190 200 210 Middleweight 226-275 103-125 150 160 175 190 200 210 225 240 250 260 Heavyweight 276 - Up 126 - Up 180 195 210 225 240 255 270 285 300 315 Box Height Under 5’6” Over 5’6” KB kg to LB conv Bracket 1 1 kg = 2.2 lbs High 18” 24” 4 kg = 8.8 lbs Medium 12” 18” 8 kg = 17.6 lbs Low 6” 12” 12 kg = 26.4 lbs 16 kg = 35.2 lbs 20 kg = 44 lbs Box Height Under 5’6” Over 5’6” 24 kg = 52.8 lbs Bracket 2 28 kg = 61.6 lbs High 12” 18” 32 kg = 70.4 lbs Medium 6” 12” 36 kg = 79.2 lbs Low 1” 6” 40 kg = 88 lbs 44 kg = 96.8 lbs 48 kg = 105.6 lbs Box Height Under 5’6” Over 5’6” Bracket 3 High 6” 12” Medium 1” 6” Low Line 1”
FitRanX Body Weight % and Box Height
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
45 DEGREE SUSPENSION ROW • REPS: 20
LYING TRICEPS EXT FROM THE KNEES • REPS: 10
OVERHEAD TOWEL SQUAT • REPS: 30 • TIME LIMIT: 2 MINUTES
PUSHUPS • REPS: 15
STATIC BRIDGE • TIME: 1 MINUTE
PLANK-FOREARMS AND TOES • TIME: 45 SECONDS
PULL
DIPS
QUAD
PUSH
HAM/GLUTE
CORE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
© fitranX 2012
lEVEl 1lEVEl 1 STrENGTh AGES 56+MEN
BENCH DIPS • rEpS: 10TricEpS
OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTESQuAdS
PUSHUPS • rEpS: 15chEST
BRIDGE • TiME: 1 MiNuTEhAMSTriNGS& GluTES
45 DEGREE ROW • rEpS: 20bAck
PLANK • forEArMS ANd ToES • TiME: 45 SEcoNdScorE & AbS
45 DEGREE ROW •
Weight Class Wt. lbs Wt. kg 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% Featherweight 125 57 10 15 20 25 30 35 40 45 50 55 - below - below Lightweight 126-175 58-79 15 25 30 40 45 50 60 70 75 80 Welterweight 176-225 80-102 20 30 40 50 60 70 80 90 100 110 Middleweight 226 - 275 103-125 25 40 50 60 75 90 100 110 125 140 Heavyweight 276 - Up 126-Up 30 45 60 75 90 105 120 135 150 165 Weight Class Wt. lbs Wt. kg 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% Featherweight 125 57 60 65 70 75 80 85 90 95 100 105 - below - below Lightweight 126 - 175 58-79 90 100 105 110 120 130 135 140 150 160 Welterweight 176 -225 80-102 120 130 140 150 160 170 180 190 200 210 Middleweight 226-275 103-125 150 160 175 190 200 210 225 240 250 260 Heavyweight 276 - Up 126 - Up 180 195 210 225 240 255 270 285 300 315 Box Height Under 5’6” Over 5’6” KB kg to LB conv Bracket 1 1 kg = 2.2 lbs High 18” 24” 4 kg = 8.8 lbs Medium 12” 18” 8 kg = 17.6 lbs Low 6” 12” 12 kg = 26.4 lbs 16 kg = 35.2 lbs 20 kg = 44 lbs Box Height Under 5’6” Over 5’6” 24 kg = 52.8 lbs Bracket 2 28 kg = 61.6 lbs High 12” 18” 32 kg = 70.4 lbs Medium 6” 12” 36 kg = 79.2 lbs Low 1” 6” 40 kg = 88 lbs 44 kg = 96.8 lbs 48 kg = 105.6 lbs Box Height Under 5’6” Over 5’6” Bracket 3 High 6” 12” Medium 1” 6” Low Line 1”
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 1LEVEL 1 CONDITIONING AGES 16-35MEN
KETTLEBELL TWO HANDED SWING • REPS: 60 WEIGHT: 12KG TIME LIMIT: 2 MINUTES
MOUNTAIN CLIMBERS • TIME: 30 SECONDS
JUMP ROPE • TIME: 30 SECONDS
SEAL JACKS • TIME: 30 SECONDS
TRISET THREE SETS WITH ONE MINUTE OF REST BETWEEN SETS
1
2
3
KETTLEBELL SWING • REPS: 40 • WEIGHT: 8 KG • TIME LIMIT: 2 MINUTES
MOUNTAIN CLIMBERS • TIME: 15 SECONDS
JUMP ROPE • TIME: 15 SECONDS
SEAL JACKS • TIME: 15 SECONDS
REST 1 MINUTE
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
© fitranX 2012
lEVEl 1lEVEl 1 STrENGTh AGES 56+MEN
BENCH DIPS • rEpS: 10TricEpS
OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTESQuAdS
PUSHUPS • rEpS: 15chEST
BRIDGE • TiME: 1 MiNuTEhAMSTriNGS& GluTES
45 DEGREE ROW • rEpS: 20bAck
PLANK • forEArMS ANd ToES • TiME: 45 SEcoNdScorE & AbS
45 DEGREE ROW •
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 2LEVEL 2 STRENGTH AGES 16-35MEN
BENCH DIPS • FEET ELEVATED LEVEL WITH BENCH • REPS: 25TRICEPS
KETTLEBELL GOBLET SQUAT • REPS: 30 WEIGHT: 12KG • FOLLOWED BY 30 SEC. SQUAT HOLDQUADS
PUSHUPS • REPS: 40CHEST
BARBELL STRAIGHT LEG DEADLIFT • REPS: 15 WEIGHT: 115 LBSHAMSTRINGS& GLUTES
BENT OVER BARBELL ROW • REPS: 15 WEIGHT: 105 LBSBACK
PLANK WALK UP • FOREARMS TO PALMS • TIME: 1 MINUTE CONTINUOUSCORE & ABS
DUMBBELL KICKBACK FROM PLANK • REPS: 10 PER SIDE • WEIGHT: 15 LBS
STATIONARY LUNGE• REPS: 10 PER SIDE • WEIGHT: 20 LB X 2
PLANK WALK UP - FOREARMS TO PALMS • TIME: 30 SECONDS CONTINUOUS
PUSHUPS• REPS: 25
DIPS
QUAD
CORE
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
PULL 90 DEGREE SUSPENSION ROW • REPS: 5
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
HAM/GLUTE ELEVATED SINGLE LEG BRIDGE • REPS: 10 PER SIDE
© fitranX 2012
lEvEl 2lEvEl 2 STrENGTh AGES 56+MEN
BENCH DIPS • fEET ElEvATEd lEvEl wiTh bENch • rEpS: 15TricEpS
KETTLEBELL GOBLET SQUAT • rEpS: 20 wEiGhT: 8kG • followEd by 20 SEc. SQuAT holdQuAdS
PUSHUPS • rEpS: 20chEST
BARBELL STRAIGHT LEG DEADLIFT • rEpS: 10 wEiGhT: 95 lbShAMSTriNGS& GluTES
BENT OVER BARBELL ROW • rEpS: 10 wEiGhT: 65 lbSbAck
PLANK WALK UP • forEArMS To pAlMS • TiME: 30 SEcoNdS coNTiNuouScorE & AbS
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 2LEVEL 2 CONDITIONING AGES 16-35MEN
KETTLEBELL SINGLE HAND ALTERNATING SWING • REPS: 60 WEIGHT: 12KG TIME LIMIT: 2 MINUTES
BURPEE WITH JUMP • TIME: 45 SECONDS
KETTLEBELL SWING AND GOBLET SQUAT • TIME: 45 SECONDS
FLUTTER KICKS WITH OVERHEAD KETTLEBELL HOLD • TIME: 45 SECONDS
TRISET THREE SETS WITH ONE MINUTE OF REST BETWEEN SETS
1
2
3
KETTLEBELL ALTERNATING SWING • REPS: 40 • WEIGHT: 8 KG • TIME LIMIT: 2 MINUTES
BURPEE WITH JUMP • TIME: 20 SECONDS
KETTLEBELL SWING TO GOBLET SQUAT • TIME: 20 SECONDS
JUMPING JACKS • TIME: 20 SECONDS
REST 1 MINUTE
© fitranX 2012
lEvEl 2lEvEl 2 STrENGTh AGES 56+MEN
BENCH DIPS • fEET ElEvATEd lEvEl wiTh bENch • rEpS: 15TricEpS
KETTLEBELL GOBLET SQUAT • rEpS: 20 wEiGhT: 8kG • followEd by 20 SEc. SQuAT holdQuAdS
PUSHUPS • rEpS: 20chEST
BARBELL STRAIGHT LEG DEADLIFT • rEpS: 10 wEiGhT: 95 lbShAMSTriNGS& GluTES
BENT OVER BARBELL ROW • rEpS: 10 wEiGhT: 65 lbSbAck
PLANK WALK UP • forEArMS To pAlMS • TiME: 30 SEcoNdS coNTiNuouScorE & AbS
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 3LEVEL 3 STRENGTH AGES 16-35MEN
BENCH DIPS • FEET ELEVATED LEVEL WITH BENCH • REPS: 35TRICEPS
DUMBBELL STATIONARY LUNGE • REPS: 15 PER SIDE WEIGHT: 50 LBS x2LEGS
PUSHUPS • DIVE BOMB STYLE • REPS: 30CHEST
STRICT BARBELL CURL • BACK ISOLATED • REPS: 15 WEIGHT: 50 LBSBICEPS
DUMBBELL RENEGADE ROW • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
SIDE PLANK • FROM FOREARM • 1:15 PER SIDE WITH 15 LB DUMBBELL HIGHCORE & ABS
DIPS WITH 1" SUPERBAND ASSIST • REPS: 5
GOBLET SQUAT WITH 20 SECOND HOLD • REPS: 20 • WEIGHT: 16 KG
BARBELL STRAIGHT LEG DEADLIFT • REPS: 10 • WEIGHT: 55% OF BODY WEIGHT
PUSHUPS WITH FEET ELEVATED - 12” BOX • REPS: 20
DIPS
QUAD
HAM/GLUTE
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
PULL PULL UPS WITH 2" SUPERBAND ASSIST • REPS: 5
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
CORE SIDE PLANK - FROM FOREARM WITH DUMBBELL HIGH • WEIGHT: 5 LB • TIME: 30 SEC/SIDE
© fitranX 2012
lEvEl 3lEvEl 3 STrENGTh AGES 56+MEN
BENCH DIPS • fEET ElEvATEd lEvEl wiTh bENch • rEpS: 25TricEpS
DUMBBELL STATIONARY LUNGE • rEpS: 12 pEr SidE wEiGhT: 30 lbS x2lEGS
PUSHUPS • divE boMb STylE • rEpS: 10chEST
STRICT BARBELL CURL • bAck iSolATEd • rEpS: 15 wEiGhT: 30 lbSbicEpS
DUMBBELL RENEGADE ROW • rEpS: 10 pEr SidE wEiGhT: 15 lbSbAck
SIDE PLANK • froM forEArM • 45 SEcoNdS pEr SidE wiTh 5 lb duMbbEll hiGhcorE & AbS
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 3LEVEL 3 CONDITIONING AGES 16-35MEN
KETTLEBELL DOUBLE CLEAN • REPS: 60 WEIGHT: 12KG x2 TIME LIMIT: 2 MINUTES
FROG LEAP AND SQUAT THRUST • TIME: 45 SECONDS
BEAR CRAWL • TIME: 45 SECONDS
ARMY CRAWL • TIME: 45 SECONDS
TRISET THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
1
2
3
KETTLEBELL DOUBLE CLEAN • REPS: 40 • WEIGHT: 8 KG X 2 • TIME LIMIT: 2 MINUTES
FROG LEAP AND SQUAT THRUST • TIME: 30 SECONDS
JUMP ROPE • TIME: 30 SECONDS
BEAR CRAWL • TIME: 30 SECONDS
REST 1 MINUTE
© fitranX 2012
lEvEl 3lEvEl 3 STrENGTh AGES 56+MEN
BENCH DIPS • fEET ElEvATEd lEvEl wiTh bENch • rEpS: 25TricEpS
DUMBBELL STATIONARY LUNGE • rEpS: 12 pEr SidE wEiGhT: 30 lbS x2lEGS
PUSHUPS • divE boMb STylE • rEpS: 10chEST
STRICT BARBELL CURL • bAck iSolATEd • rEpS: 15 wEiGhT: 30 lbSbicEpS
DUMBBELL RENEGADE ROW • rEpS: 10 pEr SidE wEiGhT: 15 lbSbAck
SIDE PLANK • froM forEArM • 45 SEcoNdS pEr SidE wiTh 5 lb duMbbEll hiGhcorE & AbS
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
PULL UPS WITH 1" SUPERBAND ASSIST • REPS: 5
DIPS • REPS: 5
BARBELL BACK SQUATS TO PARALLEL • REPS: 10 • WEIGHT: 55% OF BODY WEIGHT
BARBELL STRAIGHT LEG DEADLIFT • REPS: 10 • WEIGHT: 80% OF BODY WEIGHT
ELEVATED KNEE TUCK - HANGING OR PROPPED • REPS: 20 • TIME LIMIT: 1 MINUTE
PUSHUPS - DIVE BOMB STYLE • REPS: 10
PULL
DIPS
QUAD
CORE
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
OR Front Squats: Double Kettlebell or BarbellReps: 10Weight: 35% of body weight
HAM/GLUTE
© fitranX 2012
lEvEl 4lEvEl 4 STrENGTh AGES 56+MEN
PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 4body wEiGhT
DUMBBELL KICKBACK FROM PLANK • rEpS: 20 pEr SidE wEiGhT: 8 lbSTricEpS
BARBELL BOX SQUATS • 18” boX • rEpS: 10 wEiGhT: 115 lbSQuAdS
DUMBBELL RENEGADE ROW • fEET ElEvATEd • rEpS: 10 pEr SidE wEiGhT: 15 lbSbAck
CLAPPING PUSHUPS • rEpS: 10chEST
ELEVATED KNEE TUCK • hANGiNG or proppEd • rEpS: 20 TiME liMiT: 1 MiNuTEcorE & AbS
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 4LEVEL 4 CONDITIONING AGES 16-35MEN
KETTLEBELL SNATCH • ANY HAND OR COMBINATION • REPS: 100 WEIGHT: 12KG TIME LIMIT: 5 MINUTES
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEIGHT: 12KG TIME: 1 MINUTE
JUMP ROPE • TIME: 2 MINUTES
KETTLEBELL FIGURE 8 TO HOLD • WEIGHT: 12KG TIME: 1 MINUTE
TRISET THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
1
2
3
JUMP ROPE •JUMP ROPE •
KETTLEBELL FIGURE 8 TO HOLD • 1 MINUTEKETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD •KETTLEBELL FIGURE 8 TO HOLD • WEIGHT:KETTLEBELL FIGURE 8 TO HOLD • 12KG TIME:TIME: 1 MINUTEWEIGHT:
KETTLEBELL SNATCH - ANY HAND OR COMBINATION • REPS: 80 • WEIGHT: 12 KG • TIME LIMIT: 4 MINUTES
KETTLEBELL ALTERNATING SWING • WEIGHT: 12 KG • TIME: 30 SECONDS
JUMP ROPE • TIME: 1 MINUTE
KETTLEBELL FIGURE 8 TO HOLD • WEIGHT: 12 KG • TIME: 30 SECONDS
REST 1 MINUTE
© fitranX 2012
lEvEl 4lEvEl 4 STrENGTh AGES 56+MEN
PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 4body wEiGhT
DUMBBELL KICKBACK FROM PLANK • rEpS: 20 pEr SidE wEiGhT: 8 lbSTricEpS
BARBELL BOX SQUATS • 18” boX • rEpS: 10 wEiGhT: 115 lbSQuAdS
DUMBBELL RENEGADE ROW • fEET ElEvATEd • rEpS: 10 pEr SidE wEiGhT: 15 lbSbAck
CLAPPING PUSHUPS • rEpS: 10chEST
ELEVATED KNEE TUCK • hANGiNG or proppEd • rEpS: 20 TiME liMiT: 1 MiNuTEcorE & AbS
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
KETTLEBELL SNATCH - ANY HAND OR COMBINATION • REPS: 80 • WEIGHT: 12 KG • TIME LIMIT: 4 MINUTES
© FitRanX 2012
LEVEL 5LEVEL 5 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 20BODY WEIGHT
DIPS • REPS: 20TRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 175 LBSQUADS
CHEST CLAPPING PUSHUPS • REPS: 30
STABILITY BALL PIKE • REPS: 30CORE & ABS
BARBELL STRAIGHT LEG DEADLIFT • REPS: 15 WEIGHT: 155 LBSHAMSTRINGS& GLUTES
© FitRanX 2012
LEVEL 5LEVEL 5 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 20BODY WEIGHT
DIPS • REPS: 20TRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 175 LBSQUADS
CHEST CLAPPING PUSHUPS • REPS: 30
STABILITY BALL PIKE • REPS: 30CORE & ABS
BARBELL STRAIGHT LEG DEADLIFT • REPS: 15 WEIGHT: 155 LBSHAMSTRINGS& GLUTES
PULL UPS • REPS: 5
BARBELL BACK SQUATS TO PARALLEL • REPS: 10 • WEIGHT: 65% OF BODY WEIGHT
STANDING BARBELL PRESS • REPS: 10 • WEIGHT: 30% OF BODY WEIGHT
PULL
QUAD
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
OR Front Squats: Double Kettlebell or BarbellReps: 10Weight: 45% of body weight
OR Double Kettlebell PressReps: 10Weight: 30% of body weight
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
SUSPENSION KNEE TUCK • REPS: 25 • TIME LIMIT: 1 MINUTECORE
SINGLE LEG DEADLIFT • REPS: 10 PER SIDE • WEIGHT: 15% OF BODY WEIGHTHAM/GLUTE
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
DIPS • REPS: 10DIPS
© fitranX 2012
lEVEl 5lEVEl 5 STrENGTh AGES 56+MEN
PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 10body wEiGhT
DIPS • rEpS: 10TricEpS
BARBELL BOX SQUATS • 18” boX • rEpS: 10 wEiGhT: 135 lbSQuAdS
chEST CLAPPING PUSHUPS • rEpS: 15
STABILITY BALL PIKE • rEpS: 15corE & AbS
BARBELL STRAIGHT LEG DEADLIFT • rEpS: 15 wEiGhT: 115 lbShAMSTriNGS& GluTES
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
LEVEL 5LEVEL 5 CONDITIONING AGES 16-35MEN
BOX JUMPS • 18" BOX • TIME: 1 MINUTE
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEIGHT: 16KG TIME: 1 MINUTE
KETTLEBELL DOUBLE SWING, CLEAN, SQUAT • TIME: 1 MINUTE WEIGHT: 12KG x2
KETTLEBELL LOW WINDMILL • TIME: 1 MINUTE PER SIDE WEIGHT: 16KG
FIREFLIES • TIME: 1 MINUTE
TRISET�1 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
TRISET�2 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
1
1
2
2
3
KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •
© FitRanX 2012
LEVEL 5LEVEL 5 CONDITIONING AGES 16-35MEN
BOX JUMPS • 18" BOX • TIME: 1 MINUTE
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEIGHT: 16KG TIME: 1 MINUTE
KETTLEBELL DOUBLE SWING, CLEAN, SQUAT • TIME: 1 MINUTE WEIGHT: 12KG x2
KETTLEBELL LOW WINDMILL • TIME: 1 MINUTE PER SIDE WEIGHT: 16KG
FIREFLIES • TIME: 1 MINUTE
TRISET�1 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
TRISET�2 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
1
1
2
2
3
KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •
© FitRanX 2012
LEVEL 5LEVEL 5 CONDITIONING AGES 16-35MEN
BOX JUMPS • 18" BOX • TIME: 1 MINUTE
KETTLEBELL SINGLE ALTERNATING HAND SWING • WEIGHT: 16KG TIME: 1 MINUTE
KETTLEBELL DOUBLE SWING, CLEAN, SQUAT • TIME: 1 MINUTE WEIGHT: 12KG x2
KETTLEBELL LOW WINDMILL • TIME: 1 MINUTE PER SIDE WEIGHT: 16KG
FIREFLIES • TIME: 1 MINUTE
TRISET�1 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
TRISET�2 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS
1
1
2
2
3
KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •KETTLEBELL LOW WINDMILL •
HIGH BOX JUMPS • TIME: 30 SECONDS
KETTLEBELL ALTERNATING SWING • WEIGHT: 12 KG • TIME: 30 SECONDS
KETTLEBELL LOW WINDMILL • WEIGHT: 12 KG • TIME: 20 SECONDS PER SIDE
© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
DOUBLE UNDULATION ROPE• TIME: 30 SECONDS CONTINUOUS
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
KETTLEBELL DOUBLE SWING, CLEAN, SQUAT • WEIGHT: 8 KG • TIME: 30 SECONDS
CLAPPING PUSHUPS • REPS: 5 • TIME LIMIT: 30 SECONDS
© fitranX 2012
lEVEl 5lEVEl 5 STrENGTh AGES 56+MEN
PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 10body wEiGhT
DIPS • rEpS: 10TricEpS
BARBELL BOX SQUATS • 18” boX • rEpS: 10 wEiGhT: 135 lbSQuAdS
chEST CLAPPING PUSHUPS • rEpS: 15
STABILITY BALL PIKE • rEpS: 15corE & AbS
BARBELL STRAIGHT LEG DEADLIFT • rEpS: 15 wEiGhT: 115 lbShAMSTriNGS& GluTES
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
© FitRanX 2012
LEVEL 6LEVEL 6 STRENGTH AGES 16-35MEN
PULL UPS • REPS: 10BODY WEIGHT
BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTETRICEPS
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS
PUSH UP WITH FEET ELEVATED • REPS: 30CHEST
DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBSHAMSTRINGS& GLUTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE DUMBBELL SINGLE LEG DEADLIFT •
© FitRanX 2012
LEVEL 6LEVEL 6 STRENGTH AGES 16-35MEN
PULL UPS • REPS: 10BODY WEIGHT
BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTETRICEPS
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS
PUSH UP WITH FEET ELEVATED • REPS: 30CHEST
DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBSHAMSTRINGS& GLUTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE DUMBBELL SINGLE LEG DEADLIFT •
© FitRanX 2012
LEVEL 6LEVEL 6 STRENGTH AGES 16-35MEN
PULL UPS • REPS: 10BODY WEIGHT
BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTETRICEPS
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS
PUSH UP WITH FEET ELEVATED • REPS: 30CHEST
DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBSHAMSTRINGS& GLUTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE DUMBBELL SINGLE LEG DEADLIFT •
© FitRanX 2012
LEVEL 6LEVEL 6 STRENGTH AGES 16-35MEN
PULL UPS • REPS: 10BODY WEIGHT
BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTETRICEPS
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS
PUSH UP WITH FEET ELEVATED • REPS: 30CHEST
DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBSHAMSTRINGS& GLUTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE DUMBBELL SINGLE LEG DEADLIFT •
© FitRanX 2012
LEVEL 6LEVEL 6 STRENGTH AGES 16-35MEN
PULL UPS • REPS: 10BODY WEIGHT
BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTETRICEPS
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS
PUSH UP WITH FEET ELEVATED • REPS: 30CHEST
DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBSHAMSTRINGS& GLUTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE DUMBBELL SINGLE LEG DEADLIFT •
PULL UPS • REPS: 7
DIPS • REPS: 5 • WEIGHT: 15% OF BODY WEIGHT
SINGLE LEG DEADLIFT • REPS: 10 PER SIDE • WEIGHT: 25% OF BODY WEIGHT
SUSPENSION THREE POINT KNEE TUCK • REPS: 20 • TIME LIMIT: 1 MINUTE
STANDING BARBELL PRESS • REPS: 10 • WEIGHT: 40% OF BODY WEIGHT
PULL
DIPS
HAM/GLUTE
CORE
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
© FitRanX 2012
LEVEL 6LEVEL 6 STRENGTH AGES 16-35MEN
PULL UPS • REPS: 10BODY WEIGHT
BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTETRICEPS
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS
PUSH UP WITH FEET ELEVATED • REPS: 30CHEST
DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBSHAMSTRINGS& GLUTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE DUMBBELL SINGLE LEG DEADLIFT •
BARBELL BACK SQUATS TO PARALLEL • REPS: 10 • WEIGHT: 75% OF BODY WEIGHTQUAD
REST 1 MINUTE
OR Front Squats: Double Kettlebell or BarbellReps: 10Weight: 55% of body weight
OR Double Kettlebell PressReps: 10Weight: 40% of body weight
REST 1 MINUTE
© FitRanX 2012
LEVEL 4LEVEL 4 STRENGTH AGES 16-35MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10BODY WEIGHT
DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBSTRICEPS
BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBSQUADS
DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBSBACK
CLAPPING PUSHUPS • REPS: 20CHEST
ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTECORE & ABS
© fitranX 2012
lEVEl 6lEVEl 6 STrENGTh AGES 56+MEN
PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 15body wEiGhT
BOSU® TRICEP EXTENSION • rEpS: 20 TiME liMiT: 1 MiNuTETricEpS
QuAdS BARBELL BOX SQUATS • 18” boX • rEpS: 10 wEiGhT: 145 lbS
PUSH UP WITH FEET ELEVATED • rEpS: 15chEST
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 30 pEr SidE wEiGhT: 30 lbShAMSTriNGS& GluTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • rEpS: 30 pEr SidE DUMBBELL SINGLE LEG DEADLIFT •
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
LOW SINGLE LEG BOX JUMPS • TIME: 20 SECONDS PER SIDE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • WEIGHT: 8 KG X 2 • TIME: 30 SECONDS
CLAPPING PUSHUPS • REPS: 10 • TIME: 30 SECONDS
© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •
KETTLEBELL SWING • WEIGHT: 16 KG • TIME: 30 SECONDS CONTINUOUS
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •
© fitranX 2012
lEVEl 6lEVEl 6 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME:KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT:1 MiNuTE
SINGLE LEGGED JUMP ROPE •
KETTLEBELL HIGH WINDMILL • WEIGHT: 12 KG • TIME: 20 SECONDS PER SIDE
DOUBLE UNDULATION ROPE• TIME: 30 SECONDS CONTINUOUS
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 7lEVEl 7 cONdiTiONiNG AGES 16-35WOMEN
SINGLE LEGGED BOX HOP • 12" bOX • TiME: 30 SEcONdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 12SINGLE LEGGED BOX HOP • " bOX • TiME: 30 SEcONdS pEr SidE 12" bOX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 6lEVEl 6 STrENGTh AGES 56+MEN
PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 15body wEiGhT
BOSU® TRICEP EXTENSION • rEpS: 20 TiME liMiT: 1 MiNuTETricEpS
QuAdS BARBELL BOX SQUATS • 18” boX • rEpS: 10 wEiGhT: 145 lbS
PUSH UP WITH FEET ELEVATED • rEpS: 15chEST
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 30 pEr SidE wEiGhT: 30 lbShAMSTriNGS& GluTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • rEpS: 30 pEr SidE DUMBBELL SINGLE LEG DEADLIFT •
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© fitranX 2012
lEvEl 7lEvEl 7 STrENGTh AGES 16-35MEN
QuAdS
PUSHUP�HOPS • TrAvErSiNG 80 fEETchEST
3 POINT KNEE TUCK • TiME: 1 MiNuTEcorE
DIPS • rEpS: 20 wEiGhT: 45 lbSTricEpS
PULL UPS • rEpS: 20body wEiGhT
BARBELL BOX SQUATS • 18” boX • rEpS: 70 wEiGhT: 135 lbS TiME liMiT: 2 MiNuTES
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 20 pEr SidE wEiGhT: 80 lbShAMSTriNGS& GluTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •
PULL UPS • REPS: 10
BARBELL BACK SQUATS TO PARALLEL • REPS: 10 • WEIGHT: 85% OF BODY WEIGHT
SINGLE LEG DEADLIFT • REPS: 10 PER SIDE • WEIGHT: 35% OF BODY WEIGHT
STANDING BARBELL PRESS • REPS: 10 • WEIGHT: 50% OF BODY WEIGHT
PULL
QUAD
PUSH
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
REST 1 MINUTE
OR Front Squats: Double Kettlebell or BarbellReps: 10Weight: 65% of body weight
OR Double Kettlebell PressReps: 10Weight: 50% of body weight
HAM/GLUTE
© FitRanX 2012
LEVEL 1LEVEL 1 STRENGTH AGES 16-35MEN
BENCH DIPS • REPS: 30TRICEPS
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTESQUADS
PUSHUPS • REPS: 30CHEST
BRIDGE • TIME: 2 MINUTESHAMSTRINGS& GLUTES
45 DEGREE ROW • REPS: 30BACK
PLANK • FOREARMS AND TOES • TIME: 90 SECONDSCORE & ABS
45 DEGREE ROW • 3045 DEGREE ROW • REPS: 30
CORE SUSPENSION PIKE • REPS: 10 • TIME LIMIT: 1 MINUTE
© fitranX 2012
lEvEl 7lEvEl 7 STrENGTh AGES 56+MEN
QuAdS
PUSHUP�HOPS • TrAvErSiNG 30 fEETchEST
3 POINT KNEE TUCK • TiME: 30 SEcoNdScorE
DIPS • rEpS: 12 wEiGhT: 25 lbSTricEpS
PULL UPS • rEpS: 8body wEiGhT
BARBELL BOX SQUATS • 18” boX • rEpS: 50 wEiGhT: 75 lbS TiME liMiT: 2 MiNuTES
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 20 pEr SidE wEiGhT: 60 lbShAMSTriNGS& GluTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •
© FitRanX 2012
LEVEL 6LEVEL 6 STRENGTH AGES 16-35MEN
PULL UPS • REPS: 10BODY WEIGHT
BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTETRICEPS
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS
PUSH UP WITH FEET ELEVATED • REPS: 30CHEST
DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE WEIGHT: 50 LBSHAMSTRINGS& GLUTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT • REPS: 30 PER SIDE DUMBBELL SINGLE LEG DEADLIFT •
DIPS DIPS • REPS: 5 • WEIGHT: 25% OF BODY WEIGHT
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
© fitranX 2012
lEVEl 7lEVEl 7 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED BOX HOP • 18" boX • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 18" boX SINGLE LEGGED BOX HOP • " boX • TiME: 30 SEcoNdS pEr SidE" boX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
© fitranX 2012
lEVEl 7lEVEl 7 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED BOX HOP • 18" boX • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 18" boX SINGLE LEGGED BOX HOP • " boX • TiME: 30 SEcoNdS pEr SidE" boX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
LOW SINGLE LEG BOX JUMPS• TIME: 20 SECONDS PER SIDE
DOUBLE WINDMILL• WEIGHT: 8 KG X 2 • TIME: 20 SECONDS PER SIDE
DOUBLE UNDULATION ROPE • TIME: 30 SECONDS CONTINUOUS
PUSHUP HOPS • 15 FEET • TIME LIMIT: 1 MINUTE 4
© fitranX 2012
lEvEl 7lEvEl 7 STrENGTh AGES 56+MEN
QuAdS
PUSHUP�HOPS • TrAvErSiNG 30 fEETchEST
3 POINT KNEE TUCK • TiME: 30 SEcoNdScorE
DIPS • rEpS: 12 wEiGhT: 25 lbSTricEpS
PULL UPS • rEpS: 8body wEiGhT
BARBELL BOX SQUATS • 18” boX • rEpS: 50 wEiGhT: 75 lbS TiME liMiT: 2 MiNuTES
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 20 pEr SidE wEiGhT: 60 lbShAMSTriNGS& GluTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •
QUADSET 1
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4
© fitranX 2012
lEVEl 7lEVEl 7 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED BOX HOP • 18" boX • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 18" boX SINGLE LEGGED BOX HOP • " boX • TiME: 30 SEcoNdS pEr SidE" boX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE
SUICIDE SPRINTS • TIME: 30 SECONDS • CONES: 6 - 6 FEET APART
TURKISH GET UP • WEIGHT: 8 KG • REPS: 1 PER SIDE • TIME LIMIT: 1 MINUTE
© fitranX 2012
lEVEl 6lEVEl 6 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
3
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT •
© fitranX 2012
lEVEl 7lEVEl 7 coNdiTioNiNG AGES 16-35MEN
SINGLE LEGGED BOX HOP • 18" boX • TiME: 30 SEcoNdS pEr SidE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
SUICIDE SPRINT • TiME: 1 MiNuTE
kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
1
1
2
2
SINGLE LEGGED BOX HOP •SINGLE LEGGED BOX HOP • 18" boX SINGLE LEGGED BOX HOP • " boX • TiME: 30 SEcoNdS pEr SidE" boX
SUICIDE SPRINT • TiME: 1 MiNuTETiME: 1 MiNuTE 4
KETTLEBELL SWING • WEIGHT: 16 KG • • TIME: 30 SECONDS CONTINUOUS
GYM FINISHER EXERCISE • TIME: 30 SECONDS CONTINUOUS
YOUR EXERCISE HERE
© fitranX 2012
lEvEl 7lEvEl 7 STrENGTh AGES 56+MEN
QuAdS
PUSHUP�HOPS • TrAvErSiNG 30 fEETchEST
3 POINT KNEE TUCK • TiME: 30 SEcoNdScorE
DIPS • rEpS: 12 wEiGhT: 25 lbSTricEpS
PULL UPS • rEpS: 8body wEiGhT
BARBELL BOX SQUATS • 18” boX • rEpS: 50 wEiGhT: 75 lbS TiME liMiT: 2 MiNuTES
DUMBBELL SINGLE LEG DEADLIFT • rEpS: 20 pEr SidE wEiGhT: 60 lbShAMSTriNGS& GluTES DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •DUMBBELL SINGLE LEG DEADLIFT •
Additional “Gym Unique” exercise is required in the second Quad Set of Level 7. Program owners are required to add a specific exercise of appropriate challenge that makes their FitRanX program unique to their home gym.
For example, at the Huntington Beach, CA location the level 7 test includes a 100 lbs tire flip - 15 flips in 1 minute.
QUADSET 2
© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
4© FitRanX 2012
lEvEl 8 AGES 16-35MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
© FitRanX 2012
lEvEl 8 AGES 56+MEN
ThERE iS oNly oNE wAy To AchiEvE ThE RANk oF lEvEl 8 iN ThE FiTRANX™ SySTEM.
STARTiNG wiTh ThE lEvEl 7 TEST FoR youR AppRopRiATE AGE bRAckET ANd GENdER, you MuST coMplETE All FiTRANX™ TESTS, FRoM lEvEl 7 To lEvEl 1 AS FollowS:
lEvEl 8 iNSTRucToR cANdidATES will bE AblE To TEST AT oNE oF ThE 3 NATioNwidE iNSTRucToR cERTiFicATioN TESTS RuN 3 TiMES A yEAR. AFTER bEiNG GRANTEd ThiS
TiTlE, you will bE AblE To cERTiFy youR owN lEvEl 8 iNSTRucToRS.
lEvEl 7 TEST10 MiNuTE bREAk
lEvEl 6 TEST10 MiNuTE bREAk
lEvEl 5 TEST5 MiNuTE bREAk
lEvEl 4 TEST5 MiNuTE bREAk
lEvEl 3 TEST5 MiNuTE bREAk
lEvEl 2 TEST1 MiNuTE bREAk
lEvEl 1 TEST
