Fitranx Men Age Bracket 3 by Dale Benedict

lEvEl 8

MEN

AGES 16-35

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

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

FITNESS RANKING SYSTEM lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

lEvEl 5 TEST 5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

lEvEl 2 TEST

Levels One Through Eight

1 MiNuTE brEAk

TESTING BATTERY

lEvEl 1 TEST

AGES 56+

MEN

lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

AGE BRACKET THREE

lEvEl 8

FitRanX Body Weight % and Box HeightAGES 16-35 MEN

Weight Class Wt. lbs Wt. kg 10% 15% 20% 25% 30% 35% 40% 45% 50% 55% ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. Featherweight 125 57 10 15 20 25 30 35 40 45 50 55 - below - below STArTiNG wiTh58-79 ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you Lightweight 126-175 15 25 30 40 45 50 60 70 75 80 MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: Welterweight 176-225 80-102 20 30 40 50 60 70 80 90 100 110 Middleweight 226 - 275 103-125 25 40 50 60 75 90 100 110 125 140 Heavyweight 276 - Up 126-Up 30 45 60 75 90 105 120 135 150 165 10 MiNuTE brEAk Weight Class Wt. lbs Wt. kg 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 10 MiNuTE brEAk Featherweight 125 57 60 65 70 75 80 85 90 95 100 105 - below - below Lightweight 126 - 175 58-79 90 100 105 110 120 130 135 140 150 160 Welterweight 176 -225 80-102 120 130 140 150 brEAk 160 170 180 190 200 210 5 MiNuTE Middleweight 226-275 103-125 150 160 175 190 200 210 225 240 250 260 Heavyweight 276 - Up 126 - Up 180 195 210 225 240 255 270 285 300 315 5 MiNuTE brEAk Box Height Under 5’6” Over 5’6” KB kg to LB conv Bracket 1 1 kg = 2.2 lbs brEAk High 18” 5 MiNuTE 24” 4 kg = 8.8 lbs Medium 12” 18” 8 kg = 17.6 lbs Low 6” 12” 12 kg = 26.4 lbs 16 kg = 35.2 lbs 20 kg = 44 lbs brEAk Box Height Under 5’6” 1 MiNuTE Over 5’6” 24 kg = 52.8 lbs Bracket 2 28 kg = 61.6 lbs High 12” 18” 32 kg = 70.4 lbs Medium 6” 12” 36 kg = 79.2 lbs Low 1” 6” 40 kg = 88 lbs 44 kg = 96.8 lbs 48 kg = 105.6 lbs Box Height Under 5’6” Over 5’6” lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE Bracket 3 iNSTrucTor cErTificATioN TESTS A yEAr. AfTEr bEiNG GrANTEd ThiS High 6” ruN 3 TiMES 12” TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. Medium 1” 6” Low Line 1”

lEvEl 7 TEST

lEvEl 6 TEST lEvEl 5 TEST lEvEl 4 TEST

lEvEl 3 TEST

lEvEl 2 TEST lEvEl 1 TEST

QUADS

lEvEl 18 LEVEL lEVEl

TRICEPS CHEST TricEpS PULL

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

MEN

STRENGTH STrENGTh

AGES AGES 16-35 AGES16-35 56+

BENCH REPS: 30 PUSHUPS • REPS: 30 10 45 DEGREE SUSPENSION ROW • REPS: 20 DIPS • rEpS: ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

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

REST 1 MINUTE

HAMSTRINGS QuAdS DIPS QUADS & GLUTES

LYING TRICEPS FROM• rEpS: THE •liMiT: REPS:22 10 TOWEL SQUAT 30 MiNuTES OVERHEAD REPS:KNEES 50 TiME TIME LIMIT: MINUTES BRIDGE • TIME: 2EXT MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

chEST CHEST QUAD

BACK

lEvEl 6 TEST 10 MiNuTE brEAk

PUSHUPS • rEpS: 15 SQUAT • REPS: 30 • TIME LIMIT: 2 MINUTES OVERHEAD TOWEL REPS: 45 DEGREE ROW •30 REPS: 30

lEvEl 5 TEST

5 MiNuTE brEAk

hAMSTriNGS HAMSTRINGS

CORE & ABS PUSH & GLUTES GluTES &

REST 1 MINUTE

lEvEl 4 TEST

REST 1 MINUTE

TiME: 12MiNuTE BRIDGE•• FOREARMS TIME: MINUTES PUSHUPS • REPS: 15 AND TOES • TIME: 90 SECONDS PLANK 5 MiNuTE brEAk

5 MiNuTE brEAk REST 1 MINUTE 45 DEGREE ROW bAck 45 DEGREE ROW••• rEpS: REPS:120 30 STATIC BRIDGE TIME: MINUTE BACK HAM/GLUTE © FitRanX 2012 1 MiNuTE brEAk REST 1 MINUTE ToES •• TiME: 45 PLANK •• forEArMS corE && ABS AbS PLANK-FOREARMS AND TOES • TIME: 45 SECONDS CORE PLANK FOREARMS ANd AND TOES TIME: 90 SEcoNdS SECONDS CORE 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 © FitRanX 2012

MEN STRENGTH LEVEL 4 MEN STRENGTH PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10 BODY WEIGHT lEvEl 181 LEVEL lEVEl MEN CONDITIONING MEN STrENGTh

AGES 16-35 AGES 16-35 AGES AGES 16-35 AGES16-35 56+

LEVEL 4

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. KETTLEBELLSWING TWO HANDED • REPS:860 LIMIT: 2 MINUTES KETTLEBELL • REPS: SWING 40 • WEIGHT: KGWEIGHT: • TIME 12KG LIMIT: TIME 2 MINUTES

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

TRICEPS

DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBS OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES

TRICEPS QuAdS

lEvEl 7 TEST 10 MiNuTE brEAk

QUADS

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

QUADS TRISET chEST

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

lEvEl 6 TEST

MOUNTAIN CLIMBERS • TIME: 15 SECONDS MOUNTAIN CLIMBERS • TIME: 30 SECONDS

lEvEl 5 TEST

5 MiNuTE brEAk

CHEST

CLAPPING PUSHUPS • REPS: 20

CHEST

CLAPPING PUSHUPS • REPS: 20 lEvEl BRIDGE • TiME: 1 MiNuTE

hAMSTriNGS & GluTES

REST 1 MINUTE

4 TEST

5 MiNuTE brEAk

JUMP TIME:30 15 SECONDS SECONDS JUMP ROPE ••TIME:

lEvEl 3 TEST

BACK

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

BACK

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

bAck

45 DEGREE ROW • rEpS: 20

5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk

SEAL 15 SECONDS SEAL JACKS 30 SECONDS ELEVATED KNEE CORE JACKS & ABS •• TIME:

CORE & ABS corE & AbS

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

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.

QUADS

lEvEl 28 lEvEl LEVEL

TricEpS TRICEPS CHEST PULL

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

MEN MEN

STrENGTh STRENGTH

AGES AGES16-35 56+ AGES 16-35

BENCH DIPS• SUSPENSION • fEET lEvEl • rEpS: FEET30ElEvATEd ELEVATEDROW LEVEL•wiTh WITH BENCH REPS: 15 25 PUSHUPS REPS: 90 DEGREE REPS:bENch 5 ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: REST 1 MINUTE

HAMSTRINGS QuAdS QUADS DIPS & GLUTES

KETTLEBELL GOBLET SQUAT rEpS: wEiGhT: •• followEd by 20 SEc. DUMBBELL KICKBACK FROM•PLANK • REPS: 10 8kG PER SIDE • WEIGHT: REPS: 20 30 WEIGHT: 12KG FOLLOWED BY15 30LBS SEC.SQuAT SQUAThold HOLD BRIDGE • TIME: 2 MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

LEVEL 1

chEST CHEST QUAD TRICEPS BACK

MEN

lEvEl 6 TEST STRENGTH 10 MiNuTE brEAk

AGES 16-35 REST 1 MINUTE

PUSHUPS • rEpS: 20 STATIONARY LUNGE• REPS: 10 PER SIDE • WEIGHT: 20 LB X 2 REPS: 40 BENCH DIPSROW • REPS: 30 30 45 DEGREE • REPS:

lEvEl 5 TEST 5 MiNuTE brEAk

hAMSTriNGS HAMSTRINGS PUSH CORE & ABS QUADS & GluTES GLUTES

lEvEl 4 TEST

REST 1 MINUTE

10 95 BARBELL STRAIGHT LEGTOES DEADLIFT •90rEpS: REPS: 15 wEiGhT: WEIGHT: 115 lbS LBS PUSHUPS• REPS: 25 SQUAT AND • 5TIME: SECONDS PLANK • FOREARMS 50 TIME LIMIT: 2 MINUTES OVERHEAD TOWEL • REPS: MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk REST 1 MINUTE

lEvEl 210TEST BENT OVERSINGLE ROW • rEpS: wEiGhT: 65 lbS ELEVATED LEG BRIDGE •10 REPS: PER SIDE PUSHUPS •BARBELL REPS: 30 bAck CHEST REPS: 15 WEIGHT: 105 LBS BACK HAM/GLUTE © FitRanX 2012

1 MiNuTE brEAk

lEvEl 1 TEST REST 1 MINUTE

HAMSTRINGS corE & AbS CORE ABS CORE & GLUTES

To • TiME: SEcoNdS coNTiNuouS PLANK UP FOREARMS TO pAlMS PALMS TIME: 1TIME: MINUTE PLANK WALK UP - forEArMS FOREARMS TO PALMS • 30 30 CONTINUOUS SECONDS CONTINUOUS BRIDGEWALK • TIME: 2•MINUTES lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

REST 1 MINUTE

BACK

lEvEl228 LEVEL

MEN MEN

STrENGTh CONDITIONING

AGES 56+ AGES 16-35

BENCH DIPS • fEET ElEvATEd lEvEl wiTh bENch • rEpS: 15 TricEpS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELLALTERNATING SINGLE HAND SWING ALTERNATING • REPS: 60 LIMIT: 2 MINUTES KETTLEBELL • REPS:SWING 40 • WEIGHT: 8 KGWEIGHT: • TIME 12KG LIMIT:TIME 2 MINUTES STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

KETTLEBELL GOBLET SQUAT • rEpS: 20 wEiGhT: 8kG • followEd by 20 SEc. SQuAT hold

QuAdS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TRISET chEST

REST 1 MINUTE

THREE SETS WITH ONE MINUTE OF REST BETWEEN SETS 10 MiNuTE brEAk PUSHUPS • rEpS: 20

BURPEE JUMP ••TIME: TIME:45 20SECONDS SECONDS BURPEE WITH WITH JUMP

lEvEl 5 TEST

5 MiNuTE brEAk hAMSTriNGS & GluTES

lEvEl 4 TEST BARBELL STRAIGHT LEG DEADLIFT • rEpS: 10 wEiGhT: 95 lbS

5 MiNuTE brEAk

KETTLEBELL TIME: 45 20 SECONDS SECONDS KETTLEBELLSWING SWING TO ANDGOBLET GOBLETSQUAT SQUAT • • TIME:

lEvEl 3 TEST

5 MiNuTE brEAk bAck

BENT OVER BARBELL ROW • rEpS: 10 wEiGhT: 65 lbS lEvEl 2 TEST

1 MiNuTE brEAk JUMPING JACKSWITH • TIME: 20 SECONDS FLUTTER KICKS OVERHEAD KETTLEBELL

HOLD • TIME: 45 SECONDS lEvEl 1 TEST

corE & AbS

PLANK WALK UP • forEArMS To pAlMS • TiME: 30 SEcoNdS coNTiNuouS lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

QUADS

lEvEl lEvEl38 LEVEL

TricEpS CHEST TRICEPS PULL

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

MEN MEN

STrENGTh STRENGTH

AGES16-35 56+ AGES AGES 16-35

BENCH DIPS • fEET ElEvATEd wiTh • rEpS: 25 PUSHUPS • REPS: FEET ELEVATED lEvEl LEVEL WITH bENch BENCH REPS: 35 PULL UPS WITH 2"30 SUPERBAND ASSIST • REPS: 5 ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: REST 1 MINUTE

HAMSTRINGS lEGS LEGS DIPS & GLUTES

DUMBBELL STATIONARY • rEpS: 12 DIPS WITH 1" SUPERBAND ASSIST • REPS: 5 SidE REPS: 15 pEr PER SIDE wEiGhT: WEIGHT: 30 50 lbS LBS x2 BRIDGE • TIME: 2 MINUTESLUNGE

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST chEST QUAD CHEST BACK

10 MiNuTE brEAk

REST 1 MINUTE

PUSHUPS • divE • rEpS: 10 GOBLET SQUAT WITHSTylE 20 SECOND DIVE BOMB STYLE 45 DEGREE ROWboMb • REPS: 30 REPS: 30HOLD • REPS: 20 • WEIGHT: 16 KG

lEvEl 5 TEST 5 MiNuTE brEAk LEVEL 1

bAck TRICEPS BACK PUSH CORE & ABS

MEN

STRENGTH

lEvEl 4 TEST

AGES 16-35

REST 1 MINUTE

DUMBBELL RENEGADE ROW 10 SidE wEiGhT: PUSHUPS WITH FEET - 12” BOX • REPS: 20 15 BENCH • REPS: 30ELEVATED REPS: 15 PER SIDE WEIGHT: 25lbS LBS AND TOES• •rEpS: TIME: 90pEr SECONDS PLANK DIPS • FOREARMS 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

STRICT BARBELL • bAck iSolATEd • rEpS: wEiGhT: 30 bicEpS BARBELL STRAIGHT LEG DEADLIFT REPS: 10 •15 OF BODY WEIGHT BACK ISOLATED WEIGHT:55% 50 lbS LBS BICEPS 50•TIME LIMIT: 2WEIGHT: MINUTES OVERHEAD TOWELCURL SQUAT • REPS: HAM/GLUTE QUADS lEvEl 2REPS: TEST © FitRanX 2012

1 MiNuTE brEAk

lEvEl 1 TEST corE CORE ABS CHEST& AbS CORE

REST 1 MINUTE

SIDE PLANK •FROM froM forEArM 45 wiTh 5 lb duMbbEll hiGh FROM FOREARM •WITH 1:15SEcoNdS PER SIDEpEr WITHSidE 15 LB PUSHUPS • -REPS: 30FOREARM PLANK DUMBBELL HIGH •DUMBBELL WEIGHT: 5 HIGH LB • TIME: 30 SEC/SIDE lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

HAMSTRINGS & GLUTES

BRIDGE • TIME: 2 MINUTES

REST 1 MINUTE

MEN MEN MEN

lEvEl lEvEl338 LEVEL

STrENGTh CONDITIONING

AGES16-35 56+ AGES AGES 16-35

BENCH DIPS • fEET ElEvATEd lEvEl wiTh bENch • rEpS: 25 TricEpS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL DOUBLECLEAN CLEAN•• REPS: REPS:40 60• WEIGHT: LIMIT: 2 MINUTES KETTLEBELL DOUBLE WEIGHT:12KG 8 KGx2 X 2TIME • TIME LIMIT: 2 MINUTES STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

DUMBBELL STATIONARY LUNGE • rEpS: 12 pEr SidE wEiGhT: 30 lbS x2

lEGS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TRISET chEST

REST 1 MINUTE

THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS 10 MiNuTE brEAk PUSHUPS • divE boMb STylE • rEpS: 10

FROG LEAP AND ANDSQUAT SQUAT THRUST • TIME: SECONDS FROG LEAP THRUST • TIME: 45 30 SECONDS

lEvEl 5 TEST

5 MiNuTE brEAk

bAck

lEvEl 4 TEST

DUMBBELL RENEGADE ROW • rEpS: 10 pEr SidE wEiGhT: 15 lbS

5 MiNuTE brEAk

JUMP ROPE •• TIME: 30 BEAR CRAWL 45 SECONDS SECONDS

lEvEl 3 TEST

5 MiNuTE brEAk bicEpS

STRICT BARBELL CURL • bAck iSolATEd • rEpS: 15 wEiGhT: 30 lbS

lEvEl 2 TEST 1 MiNuTE brEAk

BEAR TIME:45 30SECONDS SECONDS ARMY CRAWL CRAWL ••TIME:

corE & AbS

lEvEl 1 TEST

SIDE PLANK • froM forEArM • 45 SEcoNdS pEr SidE wiTh 5 lb duMbbEll hiGh lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

QUADS

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

lEvEl448 LEVEL lEvEl

MEN MEN MEN

STRENGTH STrENGTh

AGES AGES16-35 56+

LEVEL 4

MEN

STRENGTH

AGES 16-35

UPS WITH BAND PULLUPS UPSWITH WITH 1” 1” SUPER SUPER BAND ASSIST ASSIST rEpS: 45 PULL 1" SUPERBAND ASSIST•••REPS: REPS:10 BODY body WEIGHT wEiGhT PULL PULL BODY WEIGHT CHEST

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

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

TRICEPS TricEpS DIPS

DIPS • REPS:KICKBACK 5 DUMBBELL FROM LBS DUMBBELL KICKBACK FROM PLANK PLANK •• REPS: rEpS: 30 20 PER pEr SIDE SidE WEIGHT: wEiGhT: 15 8 lbS

BACK TRICEPS

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

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

REST 1 MINUTE

QUAD QUADS QuAdS

BARBELL BOX •• 18” •• REPS: WEIGHT: LBS 55% OF BODY WEIGHT BARBELLBACK BOX SQUATS SQUATS 18” BOX boX rEpS:•15 10REPS: wEiGhT: 115 lbS BARBELL SQUATS TO PARALLEL 10 •155 WEIGHT:

CORE QUADS& ABS

ELEVATED KNEE TUCK • HANGING PROPPED •Front REPS: TIME LIMIT: 1 MINUTE BARBELL BOX SQUATS 18” BOX •ORREPS: 15 15540LBS Squats: Double Kettlebell or Barbell lEvEl 5ORWEIGHT: TEST Reps: 10

5 MiNuTE Weight: brEAk35% of body weight

lEvEl 4 TEST

CHEST chEST PUSH

PUSHUPS DIVE BOMB STYLE CLAPPING •• REPS: 20 CLAPPING -PUSHUPS PUSHUPS rEpS: 10 • REPS: 10

CHEST

CLAPPING PUSHUPS • REPS: 20

REST 1 MINUTE

5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

BACK bAck HAM/GLUTE

BARBELL STRAIGHT LEG DEADLIFT • REPS: 10•• • WEIGHT: 80% OFWEIGHT: BODY WEIGHT DUMBBELL RENEGADE ROW •• FEET REPS: 15 SIDE 25 LBS DUMBBELL RENEGADE ROW fEET ELEVATED ElEvATEd rEpS: 10 PER pEr SidE wEiGhT: 15 lbS

BACK

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

lEvEl 2 TEST lEvEl 1 TEST

REST 1 MINUTE

CORE corE && ABS AbS CORE

ELEVATED KNEE TUCK HANGING PROPPED •• REPS: 40 ELEVATEDKNEE KNEETUCK TUCK-••HANGING hANGiNG OR orOR proppEd rEpS: 20 TIME TiME liMiT: 1 MINUTE MiNuTE PROPPED • REPS: 20 •LIMIT: TIME 1LIMIT: 1 MINUTE

CORE & ABS

ELEVATED KNEE TUCK • HANGING REPS: LIMIT: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES willOR bEPROPPED AblE To •TEST AT 40 oNETIME of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. REST 1 MINUTE

MEN MEN

lEvEl448 lEvEl LEVEL

AGES AGES16-35 56+ AGES 16-35

STrENGTh CONDITIONING

body wEiGhT PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 4 ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL SNATCH • ANY HAND ORCOMBINATION COMBINATION • REPS: KETTLEBELL SNATCH - ANY HAND OR • REPS:100 80•WEIGHT: WEIGHT:12KG 12 KG TIME • TIMELIMIT: 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:

DUMBBELL KICKBACK FROM PLANK • rEpS: 20 pEr SidE wEiGhT: 8 lbS

TricEpS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TRISET QuAdS

REST 1 MINUTE

THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS 10 MiNuTE brEAk BARBELL BOX SQUATS • 18” boX • rEpS: 10 wEiGhT: 115 lbS

KETTLEBELL ALTERNATING SWINGHAND • WEIGHT: • TIME: 30 SECONDS KETTLEBELL SINGLE ALTERNATING SWING12•KG WEIGHT: 12KG TIME: 1 MINUTE

lEvEl 5 TEST

5 MiNuTE brEAk

chEST

lEvEl 4 TEST

CLAPPING PUSHUPS • rEpS: 10

JUMP ROPE ROPE••TIME: TIME:2 1MINUTES MINUTE JUMP

5 MiNuTE brEAk

lEvEl 3 TEST

5 MiNuTE brEAk bAck

DUMBBELL RENEGADE ROW • fEET ElEvATEd • rEpS: 10 pEr SidE wEiGhT: 15 lbS lEvEl 2 TEST

1 MiNuTE brEAk KETTLEBELL FIGURE WEIGHT:12KG 12 KG • TIME: SECONDS KETTLEBELL FIGURE88TO TOHOLD HOLD • • WEIGHT: TIME: 1 MINUTE lEvEl 130TEST

corE & AbS

ELEVATED KNEE TUCK • hANGiNG or proppEd • rEpS: 20 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.

TRICEPS

LEVEL lEvEl 58 lEVEl

BENCH DIPS • REPS: 30

MEN MEN

STRENGTH STrENGTh

AGES 16-35 AGES 16-35 AGES 56+

OVERHEAD TOWEL SQUATBAND • REPS: 50 TIME LIMIT: 20 2 MINUTES QUADSwEiGhT UPS •WITH 1”5SUPER ASSIST •• REPS: BODY WEIGHT PULL PULL UPS REPS: ASSIST rEpS: 10 PULL body

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

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

REST 1 MINUTE

TRICEPS CHEST DIPS TricEpS

DIPS REPS: 20 REPS: 10 PUSHUPS • REPS: 30 10 DIPS •••rEpS:

lEvEl 7 TEST 10 MiNuTE brEAk

LEVEL 15

MEN

STRENGTH STRENGTH lEvEl 6 TEST

AGES16-35 16-35 AGES

REST 1 MINUTE

10• MiNuTE brEAk HAMSTRINGS BARBELL BACK SQUATS PARALLEL •15 10 20 • WEIGHT: BARBELL BOX 18” BOX REPS: WEIGHT: 175 QUADS PULL UPS WITH 1”MINUTES SUPER BAND •REPS: REPS: BODY WEIGHT BARBELL BENCH DIPS • SQUATS REPS: 30 •• TO QUAD TRICEPS BOX SQUATS 18” boX ASSIST • rEpS: 10 wEiGhT: 135LBS lbS 65% OF BODY WEIGHT QuAdS BRIDGE • TIME: 2 & GLUTES Squats: Double Kettlebell or Barbell lEvElOR 5FrontTEST Reps: 10 Weight: 45% of body weight 5 MiNuTE brEAk

LEVEL 1

CHEST PUSH TRICEPS QUADS TRICEPS chEST

BACK

MEN

STRENGTH

lEvEl 4 TEST

AGES 16-35

REST 1 MINUTE

STANDING BARBELL PRESS • REPS: • WEIGHT: 30% OF BODY WEIGHT CLAPPING PUSHUPS ••30 REPS: 30 DIPS • REPS: 20 OVERHEAD TOWEL • REPS: 5010TIME LIMIT: 2 MINUTES BENCH DIPS • REPS: CLAPPING PUSHUPS rEpS: 45 DEGREE ROW • SQUAT REPS: 30 15 5 MiNuTE brEAk OR Double Kettlebell Press Reps: 10 Weight: 30% of body weight

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

REST 1 MINUTE

BARBELL BOX SQUATS ••DEADLIFT 18” • PER REPS: 15 WEIGHT: 17515% LBSLBS PUSHUPS • TOWEL REPS: 30SQUAT BARBELL STRAIGHT LEG ••90REPS: 15WEIGHT: WEIGHT: 155 SINGLE DEADLIFT REPS: 10 SIDE OF BODY WEIGHT OVERHEAD • BOX REPS: 50 TIME 2 MINUTES FOREARMS AND •lEvEl TIME: SECONDS PLANK •LEG BARBELL STRAIGHT LEGTOES DEADLIFT rEpS: 15 wEiGhT: 115 lbS 2 •LIMIT: TEST

1 MiNuTE brEAk

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

REST 1 MINUTE

CLAPPING PUSHUPS 30REPS: 25 • TIME LIMIT: 1 MINUTE STABILITY BALL •REPS: REPS: PUSHUPS • REPS: 30 •TUCK SUSPENSION KNEE • 30 BRIDGE • TIME: 2PIKE MINUTES STABILITY BALL PIKE • rEpS: 15 © 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.

HAMSTRINGS &HAMSTRINGS GLUTES BACK & GLUTES

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

REST 1 MINUTE

WOMEN

lEVEl 7

AGES 16-35

BENCH DIPS • REPS: 30

TRICEPS

TRISET�1

cONdiTiONiNG

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

WOMEN

cONdiTiONiNG

MEN• 12" CONDITIONING STrENGTh SINGLE LEGGED BOX MEN HOP 12" bOX • TiME: 30 SEcONdS pEr SidE lEVEl 7 558 lEvEl LEVEL lEVEl

AGES 16-35 AGES 16-35 AGES 56+ 1

TRISET�1 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS LEVEL 1 wEiGhT MEN AGES 16-35 1” SUPERSTRENGTH BAND ASSIST • rEpS:SETS 10 body TRISET�1 ThrEEPULL SETSUPS WiThWITH 30 SEcONdS Of rEST bETWEEN ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. HIGH BOX JUMPS • •TIME: SECONDS BOX JUMPS • 18" BOX TIME:301 MINUTE OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES QUADS BENCH DIPS 30 • TiME: 30 SEcONdS pEr SidE TRICEPS SINGLE LEGGED BOX HOP• •REPS: 12" bOX 12" STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

SUICIDETricEpS SPRINT • TiME:DIPS 1 MiNuTE • rEpS: 10

lEvEl 7 TEST

PUSHUPS REPS: 30CLEAN, CHESTKETTLEBELL KETTLEBELL DOUBLE•SWING, SWING, SQUAT • TIME: 1 MINUTE8 KG WEIGHT: 12KG DOUBLE CLEAN, SQUAT • WEIGHT: • TIME: 30x2 SECONDS MiNuTE OVERHEAD TOWEL SQUAT • REPS: 50 10TIME LIMIT: 2brEAk MINUTES QUADS

SUICIDE SPRINT • TiME: 1 MiNuTE

QuAdS

lEvEl 6 TEST 10 MiNuTE brEAk

BARBELL BOX SQUATS • 18” boX • rEpS: 10 wEiGhT: 135 lbS

HAMSTRINGS TIME: 2 MINUTES & GLUTES FIREFLIES BRIDGE •PUSHUPS TIME: 1 •MINUTE PUSHUPS • •REPS: CHEST CLAPPING REPS:30 5 • TIME LIMIT: 30 SECONDS

lEvEl 5 TEST

TRISET�2

1 1

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

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

TRISET�1 THREE SETS WITH 30 SECONDS OF REST BETWEEN SETS 4 TEST TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of lEvEl rEST bETWEEN SETS CLAPPING PUSHUPS rEpS:OF 15 REST chEST TRISET�1 THREE SETS WITH 30 SECONDS BETWEEN SETS SINGLE LEGGED TiME: 30• SEcoNdS SidE BOX JUMPS • 18"JUMP BOX • ROPE TIME: 1•MINUTE 5pErMiNuTE brEAk BOX JUMPS • DEGREE 18" BOXROPE • ROW TIME:••SWING 1TiME: MINUTE DOUBLE UNDULATION 1 MiNuTE KETTLEBELL 45ALTERNATING REPS: 30• WEIGHT: 12 KG • TIME: 30 SECONDS BACK HAMSTRINGS BRIDGE • TIME: 2 MINUTES & GLUTES TRISET�2 THREE SETS WITH 30 SECONDS OFlEvEl REST BETWEEN SETS 3 TEST

3 AGES 16-35 AGES 16-351

KETTLEBELL SINGLE ALTERNATING HAND SWING5•MiNuTE WEIGHT: 16KG TIME: 1 MINUTE brEAk hAMSTriNGS BARBELL STRAIGHT LEG DEADLIFT • rEpS: 15 wEiGhT: 115 lbS &KETTLEBELL GluTES DOUBLE SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 KETTLEBELL WEIGHT: 12 KG• • TIME: 20 SECONDS PER SIDE kETTlEbEll SWiNGLOW WiThWINDMILL 1" SWING, SUPER• BAND RESISTANCE •1 TiME: 1 MiNuTE WEiGhT: CLEAN, SQUAT TIME: MINUTE WEIGHT: 12KG x2 8kG 1 MiNuTE brEAk AND TOESSQUAT • TIME:• 90 SECONDS PLANK • FOREARMS CORE &KETTLEBELL ABS CLEAN, TIME: 1 MINUTE WEIGHT: 12KG x2 45 DOUBLE DEGREE SWING, ROW • REPS: 30 BACK 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: 16KG

STABILITY BALL PIKE • rEpS: 15 corE & AbS FIREFLIESUNDULATION WITH PUSHUP • TiME: 1 TIME: MiNuTE DOUBLE ROPE• 30 SECONDS CONTINUOUS • TIME: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE © FitRanX 2012 FOREARMS AND TOES • TIME: 90 SECONDS PLANK • CORE &FIREFLIES ABS • TIME:iNSTrucTor 1 MINUTE cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

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

1 1 1

22 2 2 2 3 3

CHEST

LEVEL lEvEl68 lEVEl

CLAPPING PUSHUPS • REPS: 20

MEN MEN

STRENGTH STrENGTh

AGES 16-35 AGES 16-35 AGES 56+

PULL UPS REPS: DUMBBELL RENEGADE ROWBAND • FEET ELEVATED • REPS: PULL BODY UPS • •WITH REPS: 7 BACK WEIGHT PULL UPS 1”10SUPER ASSIST • rEpS: 15 15 PER SIDE WEIGHT: 25 LBS body wEiGhT PULL ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

LEVEL 6

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

16-35

REST 1 MINUTE

• REPS: 5 REPS: • WEIGHT: OF BODY WEIGHT • REPS: 40 TIME LIMIT: 1 MINUTE PULL UPS •KNEE 10 15% BODY &WEIGHT ELEVATED TUCK • HANGING OR PROPPED CORE ABS DIPS DIPS

TRICEPS TricEpS

LEVEL 6

lEvEl 7 TEST BOSU® rEpS:30 20 TIME TiMELIMIT: liMiT:1 1MINUTE MiNuTE BOSU® TRICEP TRICEP EXTENSION EXTENSION •• REPS: 10 MiNuTE brEAk

MEN

lEvEl 6 TEST STRENGTH

10 MiNuTE brEAk

AGES 16-35

REST 1 MINUTE

BACK SQUATS • 2012 REPS: 10 • WEIGHT: 75% OF BODY WEIGHT PULL • REPS: 10 TO PARALLEL QUAD BODY WEIGHT BARBELL © FitRanX BOSU®UPS TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE TRICEPS

QUADS QuAdS

lEvEl 510 WEIGHT: TEST BARBELL 205 OR Front Squats: Double Kettlebell or Barbell BARBELL BOX BOX SQUATS SQUATS •• 18” 18”BOX boX•• REPS: rEpS:15 wEiGhT: 145 LBS lbS 10 5 MiNuTEReps: brEAk

Weight: 55% of body weight

LEVEL 6

MEN

lEvEl 4 TEST STRENGTH

AGES 16-35 REST 1 MINUTE

5 MiNuTE brEAk

PULL UPS BARBELL • REPS: 10PRESS • REPS: 10 • WEIGHT: 40% OF BODY WEIGHT BODY WEIGHT STANDING PUSH BOSU® TRICEP EXTENSION • REPS: 30 TIME LIMIT: 1 MINUTE TRICEPS QUADS CHEST chEST

LEVEL 6

BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 205 LBS OR Double Kettlebell Press lEvEl 3 TEST PUSH PUSH UP UP WITH WITH FEET FEET ELEVATED ELEVATED •• REPS: rEpS:30 15 Reps: 10

MEN

40% of body weight 5 MiNuTEWeight: brEAk

STRENGTH

lEvEl 2 TEST

AGES 16-35

REST 1 MINUTE

LEG •DEADLIFT HAM/GLUTE PULL UPS REPS: 10 • REPS: 10 PER SIDE • WEIGHT: 25% OF BODY WEIGHT BODY WEIGHT SINGLE

1 MiNuTE brEAk

TRICEPS QUADS CHEST

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

HAMSTRINGS &hAMSTriNGS GLUTES LEVEL 6 & GluTES

DUMBBELL •• REPS: 30 PER SIDE WEIGHT: 50 LBS DUMBBELL SINGLE SINGLE LEG LEG DEADLIFT DEADLIFT rEpS: 30 pEr SidE wEiGhT: 30 lbS MEN STRENGTH

lEvEl 1 TEST

AGES 16-35

REST 1 MINUTE

CORE PULL UPS • REPS: BODY WEIGHT SUSPENSION THREE10POINT KNEE TUCK • REPS: 20 • TIME LIMIT: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES will bE30AblE TEST1 AT oNE of ThE 3 NATioNwidE BOSU® TRICEP EXTENSION • REPS: TIMEToLIMIT: MINUTE TRICEPS

QUADS CHEST HAMSTRINGS & GLUTES

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

REST 1 MINUTE

TRICEPS

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

lEVEl 7

WOMEN lEVEl 6

MEN

cONdiTiONiNG coNdiTioNiNG

AGES 16-35 AGES 16-35

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

AGES 16-35

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

AGES 16-35 AGES 16-35 AGES 56+

lEVEl 7

TRISET�1

lEVEl lEvEl68

ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS

TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS body wEiGhT PULL UPS WITH 1” SUPER BAND ASSIST • rEpS: 15 ThErE oNly• oNE AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. NGLE LEGGED BOX HOP •BOX 12"iSROPE 12" bOX 30ToSEcoNdS SEcONdS pErSidE SidE LOW SINGLE LEG JUMPS •wAy TIME: 20 SECONDS PER SIDE SINGLE LEGGED JUMP •TiME: TiME: pEr lEVEl 6

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

TRISET�1 ThrEE SETSSWING, WiTh SNATCH, 30 SEcONdS Of rEST SETS wEiGhT: 12kG x2 KETTLEBELL DOUBLE PRESS, SQUATbETWEEN • TiME: 1 MiNuTE ROPE • TiME: 30 SEcONdSlEvEl pEr SidE 7 TEST UICIDE SINGLE SPRINTLEGGED • TiME: JUMP 1 MiNuTE rEpS: 20 TiME 1 MiNuTE BOSU® TRICEP EXTENSION • TricEpS KETTLEBELL DOUBLE SWING,SNATCH, SNATCH,PRESS, PRESS,SQUAT SQUAT TiME:liMiT: 1 MiNuTE x2 KETTLEBELL DOUBLE SWING, ••WEIGHT: 8 KG X 2wEiGhT: • TIME: 12kG 30 SECONDS

ICIDE SPRINT • TiME: 1 MiNuTE lEVEl 6 WOMEN

lEvEl 6 TEST

3 21 3 AGES 16-35

lEvEl 4 TEST

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

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 DOUBLE UNDULATION TiME: 1 MiNuTE KETTLEBELL SWING WEIGHT: 161 MiNuTE KG • TIME: 30 SECONDS CONTINUOUS UBLE UNDULATION ROPE ••ROPE TiME: 1• MiNuTE FIREFLIES WITH PUSHUP • TiME: TRISET�2 ThrEE SETS wiTh 30 SEcoNdS oflEvEl rEST bETwEEN SETS 3 TEST PUSH UP WITH FEET ELEVATED • rEpS: 15 chEST DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 5 MiNuTE brEAk

lEvEl 2 TEST

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 1TIME: MiNuTE brEAk kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: KETTLEBELL HIGH WINDMILL • WEIGHT: 12 KG • 20 SECONDS PER SIDE 8kG FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

kETTlEbEll SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE lEvEl 11 TEST hAMSTriNGS TTlEbEll SWiNG WiThDUMBBELL 1" SUPERSINGLE BAND RESISTANCE • TiME: MiNuTESidE WEiGhT: 8kG LEG DEADLIFT • rEpS: 30 pEr wEiGhT: 12kG 30 lbS &kETTlEbEll GluTES SwiNG wiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE DOUBLE 30 SECONDS CONTINUOUS iNSTrucTor cErTificATioN TESTS 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS FIREFLIESUNDULATION WITH PUSHUP • TiME: MiNuTE TRISET�2 ThrEE SETS ROPE• WiTh 301TIME: SEcONdS Of ruN rEST bETWEEN SETS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE © fitranX 2012 kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG ©©fitranX FitRanX 20124 © fitranX 20122012 © fitranX 2012

16-35

AGES 16-35

TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS 10 MiNuTE brEAk FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS pEr SidE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 lEvEl 5 TEST FIREFLIES PUSHUP • BOX TiME: CLAPPINGWITH PUSHUPS • REPS: 10 1•MiNuTE TIME: 30 SECONDS BARBELL SQUATS • 18” boX • rEpS: 10 wEiGhT: 145 lbS QuAdS

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

2 21 2

10 MiNuTE brEAk

cONdiTiONiNG

21 131 1

2 2 1 2 2

3 1 2

lEvEl lEvEl787

MEN MEN

STrENGTh STrENGTh

AGES16-35 56+ AGES

rEpS: PULL UPS body PULL UPS rEpS: bodywEiGhT wEiGhT PULL UPS • ••REPS: 10820 PULL

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

LEVEL 6

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

16-35

REST 1 MINUTE

• REPS: •SQUATS WEIGHT: OF WEIGHT DIPS PULL UPSBOX •5 REPS: 10 ••25% QuAdS BARBELL 18” •• rEpS: 50 75 lbS QuAdS BODY WEIGHT DIPS BARBELL BOX SQUATS 18” boX boXBODY rEpS: 70 wEiGhT: 135 lbS TiME TiMEliMiT: liMiT:22 MiNuTES MiNuTES

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST chEST QUAD chEST TRICEPS

REST 1 MINUTE

10 MiNuTE brEAk

BARBELL BACK SQUATS TO PARALLEL PUSHUP�HOPS TrAvErSiNG 80 fEET fEET • REPS: 10 • WEIGHT: 85% OF BODY WEIGHT PUSHUP�HOPS •• TrAvErSiNG 30

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

Front Squats: Double Kettlebell or Barbell lEvEl 5OR TEST Reps: 10

5 MiNuTEWeight: brEAk65% of body weight

LEVEL 1

corE PUSH corE TRICEPS QUADS

MEN

STRENGTH

REST 1 16-35 MINUTE AGES

lEvEl 4 TEST

POINTKNEE KNEE TUCKPRESS TiME:•30 1 MiNuTE STANDING BARBELL REPS: 10 • WEIGHT: 50% OF BODY WEIGHT SEcoNdS 33POINT TUCK •• TiME:

BENCH DIPS • REPS: 30

5 MiNuTE brEAk

OR Double Kettlebell Press

BARBELL BOX SQUATS • 18” BOX • REPS: 15Reps: WEIGHT: 10 205 LBS

lEvEl 3Weight: TEST 50% of body weight 5 MiNuTE brEAk

REST 1 MINUTE

hAMSTriNGS hAMSTriNGS DUMBBELL SINGLE LEG LEG DEADLIFT rEpS: 20 pEr SidE SidE wEiGhT: 80WEIGHT lbS SINGLE LEG SINGLE DEADLIFT • DEADLIFT REPS: 10 PER•• SIDE •20 WEIGHT: 35%wEiGhT: OF BODY HAM/GLUTE DUMBBELL rEpS: pEr 60 lbS &GluTES GluTES &QUADS OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES

lEvEl 2 TEST 1 MiNuTE brEAk

CHEST

PUSH UP WITH FEET ELEVATED • REPS: 30

lEvEl 1 TEST REST 1 MINUTE

TricEpS CHEST CORE TricEpS

SUSPENSION PIKE • • TIME LIMIT: 1 MINUTE DIPS rEpS: 20wEiGhT: wEiGhT: 4510 lbS PUSHUPS • REPS: 30REPS: DIPS •• rEpS: 12 25 lbS

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

HAMSTRINGS & GLUTES

BRIDGE • TIME: 2 MINUTES

REST 1 MINUTE

lEvEl 8 lEvEl lEVEl7 7

MEN MEN MEN

STrENGTh coNdiTioNiNG

AGES 16-35 AGES16-35 56+ AGES

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. PULL UPS • rEpS: 8 body wEiGhT QUADSET TRISET�1 rEST bETwEEN SETS lEVEl 61 ThrEE MENSETS wiTh 30 SEcoNdS ofcoNdiTioNiNG AGES 16-35

TRISET�1 ThrEE SETS ofSEcoNdS rEST bETwEEN STArTiNG wiThwiTh lEvEl TEST for yourPER AppropriATE AGE brAckET ANd GENdEr, you SINGLE LEGGED BOX HOP •ThE 18""30 boXSEcoNdS • 7TiME: pEr SidE SETS LOW SINGLE LEG BOX JUMPS• TIME: 20 30 SECONDS SIDE MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE

QuAdS

1 1

lEvEl • rEpS: 7 50 TEST wEiGhT: 75 lbS TiME liMiT: 2 MiNuTES BARBELL BOX SQUATS • 18” boX 10 MiNuTE brEAk

SUICIDE • TiME:WEIGHT: 1 MiNuTE 8 KG X 2 • TIME: DOUBLESPRINT WINDMILL• 20 SECONDS PER SIDE lEvEl 6 TEST KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2

2 2

10 MiNuTE brEAk

chEST lEVEl 7 TRISET�1

PUSHUP�HOPS • TrAvErSiNG 30coNdiTioNiNG fEET MEN

lEvEl 5 TEST

AGES 16-35

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

SINGLE LEGGED HOPROPE 18"" boX • TiME: 30 SEcoNdS pEr4SidE DOUBLE UNDULATION •1 MiNuTE TIME: 30 SECONDS CONTINUOUS lEvEl TEST FIREFLIES WITH BOX PUSHUP •• TiME: TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of 5rEST bETwEEN SETS MiNuTE brEAk 3 POINT KNEE TUCK • TiME: 30 SEcoNdS corE DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST

31 1

5 MiNuTE brEAk TRISET�2SPRINT ThrEE SETS wiTh 30 SEcoNdS of SUICIDE TiME: 1 MiNuTE PUSHUP HOPS •• 15 FEET • TIME LIMIT: 1 MINUTE

rEST bETwEEN SETS lEvEl 2 TEST

hAMSTriNGS DUMBBELL DEADLIFT • rEpS: 20 pEr SidE wEiGhT: 60 lbS ROPESINGLE • TiME: 1LEG MiNuTE &DOUBLE GluTES UNDULATION 1 MiNuTE brEAk

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

lEvEl cANdidATES DIPS 8• iNSTrucTor rEpS: 12 wEiGhT: 25 lbSwill bE AblE To TEST AT oNE of ThE 3 NATioNwidE TricEpS TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of ruN rEST bETwEEN iNSTrucTor 3 TiMES A yEAr. AfTErwEiGhT: bEiNG GrANTEd ThiS kETTlEbEll SwiNG wiTh 1"cErTificATioN SUPER BANDTESTS RESISTANCE • TiME: 1 SETS MiNuTE 12kG TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

2 4 1

2 1

lEvEl 8 lEvEl lEVEl77

MEN MEN MEN

STrENGTh coNdiTioNiNG

AGES 16-35 AGES16-35 56+ AGES

iSUPS oNly• oNE wAy ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. rEpS: 8 To AchiEvE PULL body wEiGhT ThErE QUADSET TRISET�1 SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS lEVEl 62 ThrEE MEN coNdiTioNiNG AGES 16-35

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

QuAdS

1 1

lEvEl • rEpS: 750TEST wEiGhT: 75 lbS TiME liMiT: 2 MiNuTES BARBELL BOX SQUATS • 18” boX 10 MiNuTE brEAk

lEvEl 6 TEST

2 2

SUICIDE SPRINT TiME: 1 MiNuTE TURKISH GET UP• • WEIGHT: 8 KG • REPS: 1 PER SIDE • TIME LIMIT: 1 MINUTE

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

10 MiNuTE brEAk

chEST lEVEl 7 TRISET�1

PUSHUP�HOPS • TrAvErSiNG 30coNdiTioNiNG fEET MEN

lEvEl 5 TEST

AGES 16-35

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

SINGLE LEGGED BOX HOP 18"" boX • TiME: SEcoNdS pEr lEvEl 4 SidE TEST FIREFLIES WITH PUSHUP •• TiME: 1 MiNuTE KETTLEBELL SWING • WEIGHT: 16 KG • • 30 TIME: 30 SECONDS CONTINUOUS TRISET�2 ThrEE SETS wiTh 30 SEcoNdS of 5rEST bETwEEN SETS MiNuTE brEAk 3 POINT KNEE TUCK • TiME: 30 SEcoNdS corE DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST

31 1

5 MiNuTE brEAk TRISET�2 ThrEE SETS wiTh 30 SEcoNdS ofCONTINUOUS rEST bETwEEN SETS GYM FINISHER EXERCISE • TIME: 30 SECONDSlEvEl SUICIDE SPRINT • TiME: 1 MiNuTE 2 TEST hAMSTriNGS DUMBBELL DEADLIFT • rEpS: 20 pEr SidE wEiGhT: 60 lbS ROPESINGLE • TiME: 1LEG MiNuTE &DOUBLE GluTES UNDULATION

1 MiNuTE brEAk

YOUR EXERCISE HERE

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

Additional “Gym Unique” exercise is required in the second Quad Set of Level 7. Program owners are required to add a specific exercise of appropriate challenge that makes their FitRanX program unique to their home gym.

For example, at the Huntington Beach, CA location the level 7 test includes a 100 lbs tire flip -

lEvEl 8• iNSTrucTor cANdidATES rEpS: 12 wEiGhT: 25 lbSwill bE AblE To TEST AT oNE of ThE 3 NATioNwidE TricEpS 15 flips in DIPS 1 minute. iNSTrucTor 3 TiMES A yEAr. AfTErwEiGhT: bEiNG GrANTEd kETTlEbEll SwiNG wiThwiTh 1"cErTificATioN SUPER BANDTESTS RESISTANCE • TiME: 1 SETS MiNuTE 12kG ThiS TRISET�2 ThrEE SETS 30 SEcoNdS of ruN rEST bETwEEN TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

2 1

lEvEl 8

MEN

AGES AGES16-35 56+

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

lEvEl 5 TEST 5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

lEvEl 2 TEST 1 MiNuTE brEAk

lEvEl 1 TEST