Fitranx Women Age Bracket 2 by Dale Benedict

lEvEl 8

MEN

AGES 16-35

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

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

FITNESS RANKING SYSTEM lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

lEvEl 5 TEST 5 MiNuTE brEAk

lEvEl 4 TEST 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

lEvEl 2 TEST Levels One Through Eight 1 MiNuTE brEAk

TESTING BATTERY lEvEl 1 TEST AGES 3655

WOMEN

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

AGE BRACKET TWO © FitRanX 20124

lEvEl 8

FitRanX Body Weight % and Box HeightAGES 16-35 MEN

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

lEvEl 7 TEST

lEvEl 6 TEST lEvEl 5 TEST lEvEl 4 TEST

lEvEl 3 TEST

lEvEl 2 TEST lEvEl 1 TEST

lEVEl 811 lEvEl lEVEl

TricEpS PULL

MEN WOMEN

STrENGTh

AGES 36-55 AGES AGES16-35 16-35

BENCH DIPS SUSPENSION • rEpS: rEpS: 30 20 45 DEGREE ROW • REPS: 15 ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

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

REST 1 MINUTE

QuAdS DIPS

rEpS:KNEES 40 TiME LYING TRICEPS EXTSQUAT FROM• THE • liMiT: REPS: 210MiNuTES OVERHEAD TOWEL rEpS: 50

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST

chEST QUAD

10 MiNuTE brEAk

frOM kNEES rEpS: 15 40 • TIME LIMIT: 2 MINUTES OVERHEAD TOWEL SQUAT • REPS: PUSHUPS • frOM kNEES • rEpS: 25

lEvEl 5 TEST

5 MiNuTE brEAk

hAMSTriNGS hAMSTriNGS PUSH & GluTES GluTES &

REST 1 MINUTE

lEvEl 4 TEST

REST 1 MINUTE

PUSHUPS FROM KNEES TiME: SEcONdS• REPS: 15 BRIDGE • TiME: 290MiNuTES

5 MiNuTE brEAk

5 MiNuTE brEAk REST 1 MINUTE rEpS:90 15SECONDS BRIDGE HAM/GLUTE STATIC 45 DEGREE ROW•• TIME: rEpS: 20 bAck 1 MiNuTE brEAk REST 1 MINUTE fOrEArMS ANd ANdAND TOESTOES • TiME: TiME: 1TIME: MiNuTE PLANK •- FOREARMS cOrE & AbS • 90 1 MINUTE fOrEArMS TOES 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

MEN STRENGTH LEVEL 4 MEN STRENGTH PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10 BODY WEIGHT lEVEl lEvEl 8 21 MENWOMEN STrENGTh cONdiTiONiNG LEVEL 4

BODY WEIGHT TricEpS

PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10 BENCH DIPS • rEpS: 20

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

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

KETTLEBELL •HAND REPS:SWING 50 • WEIGHT: • TIME LIMIT: 2 MINUTES KETTLEBELLSWING TWO HANDED • rEpS:8KG 60 WEiGhT: 8kG60TiME liMiT:8kG 2 MiNuTES SINGLE ALTERNATING SWING • rEpS: WEiGhT: TiME liMiT: 2 MiNuTES

TRICEPS

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

DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBS OVERHEAD TOWEL SQUAT • rEpS: 40 TiME liMiT: 2 MiNuTES

TRICEPS QuAdS

lEvEl 7 TEST 10 MiNuTE brEAk

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

QUADS

lEvEl 6 TEST

REST 1 MINUTE

BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS QUADS TriSET ThrEE SETS WiTh ONE MiNuTE Of bETWEEN 10 rEST MiNuTE brEAkSETS PUSHUPS • frOM kNEES • rEpS: 15 chEST MOUNTAIN CLIMBERS • TIME: 20 SECONDS MOUNTAIN CLIMBERS TiME: 30SEcONdS SEcONdS BURPEE WITH JUMP ••TiME: 45

lEvEl 5 TEST

5 MiNuTE brEAk

CHEST

CLAPPING PUSHUPS • REPS: 20

CHEST

CLAPPING PUSHUPS • REPS: 20 lEvEl

hAMSTriNGS & GluTES

BRIDGE • TiME: 90 SEcONdS

4 TEST

5 MiNuTE brEAk

JUMP ROPE ••SWING TIME:30 20 SECONDS JUMP ROPE TiME: SEcONdS KETTLEBELL AND GOBLET

BACK

SQUAT •lEvEl TiME: 45 SEcONdS 3 TEST DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS

BACK

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

bAck

45 DEGREE ROW • rEpS: 15lEvEl

5 MiNuTE brEAk

2 TEST

1 MiNuTE brEAk SEAL JACKS • TIME: 20OVERHEAD SECONDS SEAL • TiME: SEcONdS ELEVATED KNEE TUCK • HANGINGHOLD OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTE FLUTTER KICKS WITH30 KETTLEBELL • TiME: 45 SEcONdS CORE &JACKS ABS

lEvEl 1 TEST

CORE & ABS

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

cOrE & AbS

PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE

lEvEl lEVEl 821 lEvEl

TricEpS PULL

MEN WOMEN

STrENGTh

AGES 36-55 AGES16-35 16-35

rEpS:ElEvATEd 20 90 DEGREE ROW • WiTh REPS:bENch 6 BENCH DIPSSUSPENSION • fEET lEvEl • rEpS: 12 ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: REST 1 MINUTE

QuAdS DIPS

KETTLEBELL GOBLET SQUAT •PLANK rEpS: WEiGhT: 8kG • fOllOWEd by 530LBS SEc. SQuAT hOld OVERHEAD KICKBACK TOWEL SQUAT • rEpS: 40 30 TiME liMiT: MiNuTES DUMBBELL FROM • REPS: 152PER SIDE • WEIGHT:

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST chEST QUAD

10 MiNuTE brEAk

REST 1 MINUTE

kNEES•REPS: •rEpS: rEpS: 15 SIDE • WEIGHT: 10 LB X 2 STATIONARY LUNGE• 1510PER PUSHUPS • frOM TOES

lEvEl 5 TEST 5 MiNuTE brEAk

hAMSTriNGS

PUSH & GluTES

lEvEl 4 TEST

REST 1 MINUTE

BRIDGE • STRAIGHT TiME: 908 SEcONdS PUSHUPS• REPS: BARBELL LEG DEADLIFT • rEpS: 15 WEiGhT: �65 LBS 5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

lEvEl 215TEST 45 DEGREE ROW • LEG rEpS: 15 • rEpS: ELEVATED BRIDGE • 15 REPS: PER45 SIDE BENT OVERSINGLE BARBELL ROW WEiGhT: lbS bAck HAM/GLUTE 1 MiNuTE brEAk

lEvEl 1 TEST REST 1 MINUTE

CORE cOrE & AbS

PLANK UP •- FOREARMS TO PALMS • 1TIME: 45 SECONDS ANd TOES •TOTiME: 1 MiNuTE • fOrEArMS PLANK WALK WALK UP fOrEArMS pAlMS • TiME: MiNuTE cONTiNuOuS

REST 1 MINUTE

MEN WOMEN

lEVEl lEvEl 8 21 lEVEl

STrENGTh cONdiTiONiNG

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

BENCH DIPS • rEpS: 20 ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL SINGLE HAND SWING ALTERNATING SWING • rEpS: 60 WEiGhT: liMiT: 2 MiNuTES KETTLEBELL ALTERNATING • REPS: 50 • WEIGHT: 8 KG • TIME8kG LIMIT:TiME 2 MINUTES TricEpS

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

OVERHEAD TOWEL SQUAT • rEpS: 40 TiME liMiT: 2 MiNuTES

QuAdS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TriSET chEST

REST 1 MINUTE

ThrEE SETS WiTh ONE MiNuTE Of10rEST bETWEEN MiNuTE brEAkSETS PUSHUPS • frOM kNEES • rEpS: 15

JUMP••TiME: TIME:4530SEcONdS SECONDS BURPEE WITH WITH JUMP

lEvEl 5 TEST

5 MiNuTE brEAk

lEvEl 4 TEST

hAMSTriNGS & GluTES

BRIDGE • TiME: 90 SEcONdS

5 MiNuTE brEAk

KETTLEBELL SWING TO GOBLET TIME:45 30SEcONdS SECONDS KETTLEBELL SWING AND GOBLETSQUAT SQUAT ••lEvEl TiME: 3 TEST

5 MiNuTE brEAk 45 DEGREE ROW • rEpS: 15lEvEl

bAck

2 TEST

1 MiNuTE brEAk JUMPINGKICKS JACKSWITH • TIME: 30 SECONDS FLUTTER OVERHEAD KETTLEBELL HOLD 1• TEST TiME: 45 SEcONdS lEvEl

cOrE & AbS

PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE

QUADS

lEVEl831 lEvEl

TricEpS CHEST PULL TricEpS

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

WOMEN MEN WOMEN

STrENGTh STrENGTh

AGES16-35 36-55 AGES 16-35

BENCH DIPS rEpS: 20 PUSHUPS • REPS: BENCH DIPS •• fEET ElEvATEd lEvEl WiTh bENch • rEpS: 20 PULL UPS WITH 2"30 SUPERBAND ASSIST • REPS: 2 ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: REST 1 MINUTE

HAMSTRINGS QuAdS lEGS DIPS & GLUTES

OVERHEAD TOWEL SQUAT • ASSIST rEpS: 40•TiME liMiT: 2 MiNuTES DIPS WITH 2" SUPERBAND REPS: 3 SidE DUMBBELL STATIONARY LUNGE • rEpS: 15 pEr WEiGhT: 20 lbS x2 BRIDGE • TIME: 2 MINUTES

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST chEST QUAD chEST BACK

10 MiNuTE brEAk

REST 1 MINUTE

PUSHUPSSQUAT frOMWITH kNEES • rEpS: GOBLET SECOND PUSHUPS •• frOM TOES •25 rEpS: 2015 HOLD • REPS: 25 • WEIGHT: 12 KG 45 DEGREE ROW • REPS: 30

lEvEl 5 TEST 5 MiNuTE brEAk LEVEL 1 hAMSTriNGS TRICEPS bAck PUSH CORE & ABS & GluTES

MEN

STRENGTH

lEvEl 4 TEST

AGES 16-35

REST 1 MINUTE

PUSHUPS WITH FEET - 6”15 • REPS: 8 BENCH • REPS: 30ELEVATED DUMBBELL RENEGADE ROW pEr SidE WEiGhT: 12 lbS TiME: 90 SEcONdS BRIDGEDIPS AND TOES••rEpS: TIME: 90BOX SECONDS PLANK ••FOREARMS

5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

BARBELL STRAIGHT LEG DEADLIFT REPS:LIMIT: 1215•lbS DOUBLE DUMBBELL CURL rEpS: 50 20•TIME WEiGhT: x2 40% OF BODY WEIGHT bicEpS 2WEIGHT: MINUTES OVERHEAD TOWEL HAM/GLUTE QUADS 45 DEGREE ROW • SQUAT rEpS: 15• REPS: bAck lEvEl 2 TEST

1 MiNuTE brEAk

lEvEl 1 TEST cOrE CHEST CORE cOrE && AbS AbS

REST 1 MINUTE

SIDE PLANK • frOM fOrEArM MiNuTE pEr SidE PUSHUPS • -REPS: 30FOREARM• SIDE PLANK FROM TIME: 45 SECONDS/SIDE ANd TOES •• 1TiME: 1 MiNuTE PLANK • fOrEArMS lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

HAMSTRINGS & GLUTES

BRIDGE • TIME: 2 MINUTES

REST 1 MINUTE

©©FitRanX 4 fitranX2012 2012 © fitranX 2012

MEN WOMEN

lEvEl lEVEl813

STrENGTh cONdiTiONiNG

AGES AGES 36-55 AGES16-35 16-35

BENCH DIPSoNE • rEpS: TricEpS ThErE iS oNly wAy To20AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL DOUBLE CLEAN • REPS: • WEIGHT: KG liMiT: X 2 • 2TIME LIMIT: 2 MINUTES KETTLEBELL DOUBLE CLEAN • rEpS: 60 50 WEiGhT: 4kG x2 4TiME MiNuTES STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

OVERHEAD TOWEL SQUAT • rEpS: 40 TiME liMiT: 2 MiNuTES lEvEl 7 TEST

QuAdS

10 MiNuTE brEAk

lEvEl 6 TEST TriSET chEST

REST 1 MINUTE

MiNuTE brEAk ThrEE SETS WiTh 30 SEcONdS Of 10 rEST bETWEEN SETS PUSHUPS • frOM kNEES • rEpS: 15

FROGLEAP LEAP AND SQUAT THRUST 45 SECONDS FROG AND SQUAT THRUST • TiME:•45TIME: SEcONdS lEvEl 5 TEST

5 MiNuTE brEAk

lEvEl 4 TEST hAMSTriNGS & GluTES

BRIDGE • TiME: 90 SEcONdS

JUMPCRAWL ROPE••TiME: TIME: SECONDS BEAR 4545 SEcONdS

5 MiNuTE brEAk

lEvEl 3 TEST

5 MiNuTE brEAk bAck

45 DEGREE ROW • rEpS: 15

lEvEl 2 TEST 1 MiNuTE brEAk

ARMY • TiME: 45 SEcONdS BEAR CRAWL CRAWL • TIME: 45 SECONDS cOrE & AbS

lEvEl 1 TEST

PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

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

QUADS lEVEl 841 lEvEl

WOMEN MEN WOMEN

STrENGTh STrENGTh

AGES 36-55 AGES AGES16-35 16-35

LEVEL 4

MEN

STRENGTH

AGES 16-35

TricEpS bOdy WEiGhT PULL

BENCH DIPS • rEpS: 20 PULL UPS WITH 2” BAND ASSIST •• rEpS: 5 PULL UPS WITH 2" SUPER SUPERBAND REPS: 6

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. PULL UPS PUSHUPS WITH 1” SUPER BAND • REPS: 20 ASSIST • REPS: 10 BODY WEIGHT CLAPPING CHEST STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: REST 1 MINUTE

QuAdS TricEpS DIPS

OVERHEAD TOWEL SQUAT • rEpS: 40 ••TiME liMiT: 2 MiNuTES DIPS WITH KICKBACK 2” SUPERBAND ASSIST REPS: 6 pEr DUMBBELL FROM PLANK rEpS: 25 SidE WEiGhT: 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

chEST QUAD QuAdS

PUSHUPSBACK • frOM kNEES• •18” rEpS: 15• rEpS:•20REPS: BARBELL BOX SQUATS bOX WEiGhT: lbS 55% OF BODY WEIGHT BARBELL SQUATS TO PARALLEL 12 •85 WEIGHT:

CORE QUADS& ABS

ELEVATED KNEE TUCK • HANGING PROPPED •Front REPS: TIME LIMIT: 1 MINUTE BARBELL BOX SQUATS 18” BOX •ORREPS: WEIGHT: 15540LBS OR Squats: Double Kettlebell or Barbell lEvEl 515 TEST Reps: 12

Weight: 25% of body weight 5 MiNuTE brEAk

lEvEl 4 TEST

hAMSTriNGS chEST PUSH & GluTES

PUSHUPS -PUSHUPS DIVE STYLE • REPS: 8 5 CLAPPING • frOM kNEES • rEpS: BRIDGE • TiME: 90BOMB SEcONdS

CHEST

CLAPPING PUSHUPS • REPS: 20

REST 1 MINUTE

5 MiNuTE brEAk

lEvEl 3 TEST 5 MiNuTE brEAk bAck HAM/GLUTE bAck BACK

REST 1 MINUTE

BARBELL STRAIGHT LEG DEADLIFT • REPS: 12• • WEIGHT: OFWEiGhT: BODY WEIGHT DUMBBELL RENEGADE ROW • fEET ElEvATEd rEpS: 15 pEr65% SidE 12 lbS

45 DEGREE ROW • rEpS: 15 lEvEl 2 TEST DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS 1 MiNuTE brEAk

lEvEl 1 TEST REST 1 MINUTE

KNEE hANGiNG Or 1prOppEd • rEpS:•40REPS: TiME30liMiT: 1 MiNuTE cOrE KNEE TUCK TUCK - HANGING OR PROPPED • TIME LIMIT: 1 MINUTE CORE ANd •TOES • TiME: MiNuTE PLANK • fOrEArMS cOrE && AbS AbS ELEVATED ELEVATED KNEE TUCK • HANGING OR AblE PROPPED • REPS: 40 of TIME LIMIT: 1 MINUTE CORE & ABS lEvEl 8 iNSTrucTor cANdidATES will bE To TEST AT oNE ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

REST 1 MINUTE

lEvEl148 lEVEl lEVEl

MEN WOMEN

cONdiTiONiNG STrENGTh

AGES36-55 16-35 AGES

BENCH DIPS • rEpS: 20 TricEpS ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL SNATCH • ANy hANd OrCOMBINATION cOMbiNATiON • rEpS: liMiT: KETTLEBELL SNATCH - ANY HAND OR • REPS:100 90 •WEiGhT: WEIGHT:8kG 8 KG TiME • TIME LIMIT:54 MiNuTES MINUTES STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

OVERHEAD TOWEL SQUAT • rEpS: 40 TiME liMiT: 2 MiNuTES

QuAdS

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST TriSET chEST

REST 1 MINUTE

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS 10 MiNuTE brEAk PUSHUPS • frOM kNEES • rEpS: 15

KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: TiME: MiNuTE KETTLEBELL ALTERNATING SWING • WEIGHT: 8 KG8kG • TIME: 45 1SECONDS

lEvEl 5 TEST

5 MiNuTE brEAk hAMSTriNGS & GluTES

lEvEl 4 TEST BRIDGE • TiME: 90 SEcONdS

JUMP ROPE ROPE ••TiME: TIME:290 SECONDS JUMP MiNuTES

5 MiNuTE brEAk

lEvEl 3 TEST

5 MiNuTE brEAk bAck

45 DEGREE ROW • rEpS: 15

lEvEl 2 TEST 1 MiNuTE brEAk

KETTLEBELL WEIGHT:�8KG 8 KG TiME: • TIME: 45 SECONDS KETTLEBELLFIGURE FIGURE88TO TOHOLD HOLD •• WEiGhT: 1 MiNuTE

lEvEl 1 TEST

cOrE & AbS

BENCH DIPS • REPS: 30

TRICEPS

MEN WOMEN

lEvEl 815 lEVEl

AGES AGES16-35 16-35 36-55

STrENGTh

OVERHEAD TOWEL REPS:ASSIST 50 TIME• MINUTES QUADS PULL PULLUPS UPS WITH 2”SQUAT SUPER ASSIST •LIMIT: rEpS: WITH 2” SUPERBAND REPS:2810 bOdy WEiGhT PULL BENCH DIPS • rEpS: 20 •BAND TricEpS

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

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

REST 1 MINUTE

CHEST TricEpS DIPS QuAdS

DIPS SUPERBAND ASSIST REPS: PUSHUPS REPS: 30 dipS WITH WiTh•1"1” SUPER BAND•ASSIST 103 2 MiNuTES OVERHEAD TOWEL SQUAT rEpS: 40••rEpS: TiME liMiT:

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST HAMSTRINGS QuAdS QUAD chEST & GLUTES

10 MiNuTE brEAk

REST 1 MINUTE

BARBELL SQUATS PARALLEL • REPS: 12 • WEIGHT: BARBELL•BACK BOX SQUATS bOX15• rEpS: 20 WEiGhT: 105 lbS65% OF BODY WEIGHT PUSHUPS • frOM kNEES•TO • 18” rEpS: BRIDGE TIME: 2 MINUTES Squats: Double Kettlebell or Barbell lEvElOR 5FrontTEST Reps: 12 Weight: 35% of body weight 5 MiNuTE brEAk

hAMSTriNGS chEST PUSH BACK & GluTES

lEvEl 4 TEST

REST 1 MINUTE

STANDING BARBELL • REPS:• 8rEpS: • WEIGHT: 20% OF BODY WEIGHT CLAPPING PUSHUPS •PRESS frOM 10 45 DEGREE ROW90• SEcONdS REPS: 30 kNEES BRIDGE • TiME:

5 MiNuTE brEAk

OR Double Kettlebell Press Reps: 8 Weight: 20% of body weight

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

REST 1 MINUTE

lEvEl 2 TEST

BARBELL STRAIGHT LEGTOES DEADLIFT • SIDE rEpS: WEiGhT:15% �85OF LBSBODY WEIGHT FOREARMS AND • TIME: 90 SECONDS PLANK •LEG SINGLE DEADLIFT •15 REPS: 12 PER •15WEIGHT: 45 DEGREE ROW • rEpS:

1 MiNuTE brEAk

lEvEl 1 TEST CORE cOrE & AbS

REST 1 MINUTE

SUSPENSION KNEE TUCK •• REPS: • TIME LIMIT: 1 MINUTE STABILITY BALL PIKE •TOES rEpS: 20 ANd TiME:35 1 MiNuTE PLANK • fOrEArMS

© FitRanX 2012 lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

REST 1 MINUTE

lEVEl 7

WOMEN

cONdiTiONiNG

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

TRISET�1

AGES 16-35 AGES 16-35

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS TriSET SETS WiTh 30 SEcONdS Of cONdiTiONiNG rEST bETWEEN SETS lEVEl lEvEl 8 LEVEL lEVEl 7 15ThrEE WOMEN STrENGTh AGES MEN AGES 16-35 cONdiTiONiNG AGES36-55 16-35 WOMEN 16-35 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SINGLE JUMP ROPE ••TiME: pErpEr SidE SINGLETriSET LEGGEDLEGGED BOX HOP • 12" 12 " bOX TiME:3030SEcoNdS SEcONdS SidE SETS 1 TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS TRISET�1 ThrEE SETS WiTh• 30 SEcONdS Of rEST bETWEEN SETS KETTLEBELL SINGLE ALTERNATING HAND • WEiGhT: 8kG TiME: 1 MiNuTE LEVEL 1 BENCH DIPS 20 SWING TricEpS MEN STRENGTH AGES 16-35 11 TRISET�1 ThrEE SETS WiTh 30rEpS: SEcONdS Of rEST bETWEEN SETS1 MiNuTE KETTLEBELL SINGLE ALTERNATING HAND SWING • WEiGhT: 8kG TiME: ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. KETTLEBELL HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE ••TIME: REPS: 1 30 CHEST 11 HIGHJUMPS BOXPUSHUPS JUMPS •ALTERNATING SECONDS BOX •SINGLE 12" bOX TiME:45 1 MINUTE MiNuTE OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES QUADS BENCH DIPS 30 • TiME: 30 SEcONdS pEr SidE TRICEPS SINGLE LEGGED BOX HOP• •REPS: 12" bOX 12" 1 STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 SUICIDEQuAdS SPRINT • TiME:OVERHEAD 1 MiNuTE TOWEL SQUAT • rEpS: 40 TiME liMiT: 2 MiNuTES lEvEl 7 TEST HAMSTRINGS JUMP ROPE BRIDGE • TiME: 2• MiNuTES TIME: 2 MINUTES &CHEST GLUTES JUMP ROPE • TiME: 2 MiNuTES PUSHUPS REPS: 30CLEAN, KETTLEBELL DOUBLE CLEAN, SQUAT• WEIGHT: 8 KG X 2 • TIME: 45 SECONDS KETTLEBELL DOUBLE•SWING, SWING, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 MiNuTE TOWEL SQUAT • REPS: 50 10TIME LIMIT: 2brEAk MINUTES QUADS JUMP ROPE OVERHEAD • TiME: 2 MiNuTES

SUICIDE SPRINT • TiME: 1 MiNuTE

2 22 2 2

lEvEl 6 TEST

FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE 10 MiNuTE brEAk PUSHUPS • frOM kNEES • rEpS: 15 chEST

45 DEGREE ROW • REPS: 30 BACK HAMSTRINGS BRIDGE • 8TIME: 2HOLD MINUTES 5 TEST & GLUTES KETTLEBELL FIGURE TO • WEiGhT: �8KG5 lEvEl TiME: 1 MiNuTE • FROM REPS: 30 CHESTFIREFLIES CLAPPINGPUSHUPS KNEES • REPS: • TIME LIMIT: 45 SECONDS •PUSHUPS TiME: 1 MiNuTE KETTLEBELL 8 TO30 HOLD • WEiGhT:Of�8KG TiME: 1 MiNuTE SETS TRISET�2 ThrEE FIGURE SETS WiTh SEcONdS rEST bETWEEN 5 MiNuTE brEAk KETTLEBELL FIGURE 8 TO HOLD • WEiGhT: �8KG TiME: 1 MiNuTE lEVEl MEN coNdiTioNiNG LEVEL 65

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

TRISET�1 THREE SETS WITH 30 SECONDS OFlEvEl REST BETWEEN SETS 4 TEST TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS hAMSTriNGS TRISET�2 ThrEE SETS•WITH wiTh 30 SEcoNdS of REST rEST bETwEEN SETS SETS TRISET�1 THREE SETS 30 OF BETWEEN TiME: 90SECONDS SEcONdS LEGGED JUMP TiME: 30 SEcoNdS SidE &SINGLE GluTES BOX JUMPS • 18"BRIDGE BOX • ROPE TIME: 1•MINUTE 5pErMiNuTE brEAk AND TOES • TIME: 90 SECONDS PLANK • FOREARMS COREDOUBLE &DOUBLE ABSJUMPS UNDULATION TiME: MiNuTE BOX • DEGREE 18" BOX •ROPE TIME:•••SWING 1TiME: MINUTE KETTLEBELL UNDULATION ROPE 1 1MiNuTE 45ALTERNATING ROW REPS: 30• WEIGHT: 12 KG • TIME: 45 SECONDS BACK HAMSTRINGS BRIDGE • TIME: 2 MINUTES & GLUTES 3 TEST TRISET�2 ThrEE SETS WiTh 30 SEcONdS OflEvEl rEST bETWEEN SETS

33 3 3 AGES 16-35 AGES 16-351

KETTLEBELL SINGLE ALTERNATING HAND SWING5 •MiNuTE WEiGhT: brEAk 8kG TiME: 1 MiNuTE © fitranX 2012 © fitranX 2012 45 DEGREE ROW • rEpS: 15 © fitranX 2012 bAck KETTLEBELL DOUBLE PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 KETTLEBELL • WEIGHT: 12 KG TIME: 25 SECONDS PER SIDE CLEAN, SQUAT •• TIME: MINUTE WEIGHT: 12KG x2 8kG kETTlEbEll SWiNGLOW WiThWINDMILL 1" SWING, SUPER SNATCH, BAND RESISTANCE •1 TiME: 1 MiNuTE WEiGhT: 1 MiNuTE brEAk © FitRanX 2012 AND TOESSQUAT • TIME:• 90 SECONDS PLANK • FOREARMS CORE &KETTLEBELL ABS DOUBLE SWING, CLEAN, TIME: 1 MINUTE WEIGHT: 12KG x2 45 SwiNG DEGREEwiTh ROW1"•SUPER REPS: 30 BACK kETTlEbEll BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG

lEvEl 2 TEST lEvEl 1 TEST

KETTLEBELL LOW WINDMILL • TiME: 1 MiNuTE pEr SidE WEiGhT: 8kG PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE cOrE & AbS FIREFLIESUNDULATION WITH PUSHUP • TiME: 1 TIME: MiNuTE DOUBLE ROPE• 45 SECONDS • TIME: 1 MINUTE lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE © FitRanX 2012 FOREARMS AND TOES • TIME: SECONDS PLANK • CORE &FIREFLIES ABS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS • TIME:iNSTrucTor 1 MINUTE cErTificATioN TESTS90 TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. © fitranX 2012

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

1 1

22 22 2

2 3 3

BENCH DIPS • REPS: 30

TRICEPS

MEN WOMEN

lEvEl 85 lEVEl 61

AGES AGES16-35 16-35 36-55

STrENGTh

OVERHEAD TOWEL SQUAT REPS:ASSIST 50 TIME•• MINUTES QUADS PULL PULL UPS WITH 1” SUPER 2” SUPER BAND ASSIST •LIMIT: rEpS: rEpS: UPS WITH 1” SUPERBAND ASSIST REPS:210 610 bOdy WEiGhT PULL BENCH DIPS • rEpS: 20 •BAND TricEpS

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

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

REST 1 MINUTE

CHEST DIPS TricEpS QuAdS

DIPS WITH SUPERBAND ASSIST REPS: PUSHUPS REPS: 30 dipS WiTh•1"1” SUPER BAND•ASSIST 106 2 MiNuTES OVERHEAD TOWEL SQUAT rEpS: 40••rEpS: TiME liMiT:

TricEpS

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

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST 10 MiNuTE brEAk

REST 1 MINUTE

HAMSTRINGS QuAdS chEST QUAD & GLUTES

BARBELL SQUATS PARALLEL • REPS: 12 • WEIGHT: BARBELL BOX SQUATS bOX15• rEpS: 20 WEiGhT: 105 lbS75% OF BODY WEIGHT PUSHUPS • frOM kNEES•TO • 18” rEpS: BRIDGE •BACK TIME: 2 MINUTES

QuAdS

OR Front Squats: Double Kettlebell or Barbell lEvEl 5 TEST Reps:2012WEiGhT: 125 lbS BARBELL BOX SQUATS • 18” bOX • rEpS: Weight: 45% of body weight 5 MiNuTE brEAk

lEvEl 4 TEST

hAMSTriNGS chEST PUSH BACK & GluTES

STANDING BARBELL • REPS:• 8rEpS: • WEIGHT: 30% OF BODY WEIGHT CLAPPING PUSHUPS •PRESS frOM 10 BRIDGE • TiME: 45 DEGREE ROW90• SEcONdS REPS: 30 kNEES

chEST

PUSH UP WITH FEET ELEVATED • rEpS: �10

hAMSTriNGS

CORE & ABS HAM/GLUTE &bAck GluTES

REST 1 MINUTE

5 MiNuTE brEAk

OR Double Kettlebell PRESS OR Double Reps: 8 Kettlebell Press Reps: 10 Weight: 30% of body weight Weight: 40% of body weight

lEvEl 3 TEST 5 MiNuTE brEAk

REST 1 MINUTE

lEvEl 2 TEST

BARBELL STRAIGHT LEGTOES DEADLIFT • SIDE rEpS: WEiGhT:25% �85OF LBSBODY WEIGHT FOREARMS AND • TIME: 90 SECONDS PLANK •LEG SINGLE DEADLIFT •15 REPS: 12 PER •15WEIGHT: 45 DEGREE ROW • rEpS:

1 MiNuTE brEAk

lEvEl 1 TEST

hAMSTriNGS & GluTES

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

CORE cOrE & AbS

ANd• TOES TiME: 1 • MiNuTE PLANK • fOrEArMS STABILITY BALL PIKE rEpS:• 20 SUSPENSION 3 POINT KNEE TUCK REPS: 30 • TIME LIMIT: 1 MINUTE

REST 1 MINUTE

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

AGES16-35 16-35 AGES AGES 16-35 16-35 AGES

SINGLE JUMP TiME: 30 pEr SidE lEVEl SINGLE TRISET�1 LEGGED HOP • 12" 12ROPE " WiTh bOX ••30 TiME: 30SEcONdS SEcONdS pEr SidE lEvEl16LEGGED 8BOX lEVEl WOMEN STrENGTh ThrEE SETS SEcONdS OfcONdiTiONiNG rEST bETWEEN SETS MEN WOMEN TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

AGES AGES 16-35 AGES36-55 16-351

lEVEl 6 lEVEl 7

TRISET�1

ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS

211 1

SINGLE BOX HOP • 12" 12•"SNATCH, bOXSEcONdS • 30 TiME: 30Of SEcONdS pEr SidE SETS SINGLE LEGGED JUMP ROPE TiME: SEcONdS pEr SidE TRISET�1LEGGED ThrEE SETS WiTh rEST bETWEEN KETTLEBELL DOUBLE SWING, BENCH DIPS • 30 rEpS: 20PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 TricEpS ThErE oNly oNE•wAy To 25 AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM. LOW SINGLE LEG BOX TIME: SECONDS PER SidE SIDE SINGLE LEGGED BOX HOP •iSROPE 12JUMPS 12" " bOX • TiME: SEcONdS SINGLE LEGGED JUMP • TiME: 30 30 SEcONdS pErpEr SidE STArTiNG your AppropriATE AGE brAckET ANd GENdEr, you WOMENwiTh ThE lEvEl 7 TEST for cONdiTiONiNG AGES MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS: KETTLEBELL DOUBLE SNATCH, PRESS, SQUATbETWEEN • TiME: 1 MiNuTE TRISET�1 ThrEE SETSSWING, WiTh 30 SEcONdS Of rEST SETS WEiGhT: 8kG x2

lEVEl 6

SUICIDEQuAdS SPRINTLEGGED • TiME: 1 MiNuTE SINGLE JUMP ROPETOWEL • SNATCH, TiME:SQUAT 30 SEcONdS pEr OVERHEAD • rEpS: 40SidE TiME liMiT: 2 MiNuTES KETTLEBELL DOUBLE SWING, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2

lEvEl 7 TEST

SUICIDE SPRINT • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • WEIGHT: 8 KG X 2 • TIME: 45 SECONDS FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE KETTLEBELL DOUBLE SWING, SNATCH, PRESS, 10 SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 MiNuTE brEAk

6 • TiME: SUICIDElEVEl SPRINT 1 MiNuTE WOMEN

TRISET�1

cONdiTiONiNG

2 221 23 2

AGES 16-35 2

ThrEE SETS WiTh 30 SEcONdS OflEvEl rEST bETWEEN SETS 6 TEST

31 32 31

FIREFLIES WITH JUMP PUSHUP • TiME: 1 MiNuTE SINGLE LEGGED ROPE • TiME: 30 SEcONdS10 pEr SidE brEAk MiNuTE PUSHUPS • frOM kNEES • rEpS: 15 chEST KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 CLAPPING PUSHUPS • REPS: 530 •1 MiNuTE TIME LIMIT: Of 45 SECONDS FIREFLIES WITH PUSHUP • TiME: TRISET�2 ThrEE SETS WiTh SEcONdS rEST bETWEEN SETS

lEvEl 5 TEST

DOUBLE UNDULATION ROPE • SEcONdS TiME: 1 MiNuTE FIREFLIES WITH PUSHUP • TiME: TRISET�2 ThrEE SETS WiTh 30 Of rEST bETWEEN SETS TRISET�2 ThrEE SETS WiTh 301 MiNuTE SEcONdS Of 5rEST bETWEEN SETS MiNuTE brEAk lEVEl 6

16-35

WOMEN

cONdiTiONiNG

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

AGES 16-35

hAMSTriNGS KETTLEBELL DOUBLE SWING, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 90 SEcONdS • TiME:SNATCH, &SINGLE GluTESLEGGED BRIDGE MiNuTE JUMP ROPE • TiME: 30 SEcONdS 5pEr SidE brEAk DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE KETTLEBELL SWING WITH 1” SUPERBAND • WEIGHT: 8 KG • TIME: 45 SECONDS CONTINUOUS FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE

DOUBLE ROPE • TiME: 1 MiNuTE OflEvEl 3 TEST TRISET�2UNDULATION ThrEE SETS WiTh 30 SEcONdS rEST bETWEEN SETS kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG 5 MiNuTE brEAk DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 45 DEGREE ROW • rEpS: bAck lEvEl• 2TiME: TEST kETTlEbEll SWiNG WiTh 1" SUPER BAND15RESISTANCE 1 MiNuTE WEiGhT: 8kG

KETTLEBELL HIGH WINDMILL •BAND WEIGHT: 8 KG • TIME: SECONDS PER SIDE kETTlEbEll SWiNG WiTh 1" SWING, SUPER RESISTANCE • 25 TiME: 1 MiNuTE 8kG FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE KETTLEBELL DOUBLE SNATCH, PRESS, SQUAT • TiME: 1 MiNuTEWEiGhT: MiNuTE brEAkSETS WEiGhT: 8kG x2 TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of 1rEST bETWEEN

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

kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE cOrE & AbS TRISET�2 ThrEE SETS WiTh 30 SEcONdS rEST bETWEEN SETS lEvEl 8 iNSTrucTor cANdidATESOf will bE AblE To TEST AT oNE of ThE 3 NATioNwidE DOUBLE UNDULATION ROPE • TIME: 45 SECONDS FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. © fitranX 2012

11 2 1 311 1 2 1

2 232 2 1 22 2 31 2

lEVEl lEvEl 187

WOMEN MEN

STrENGTh

AGES 16-35 AGES36-55 16-35

BENCH DIPS • rEpS: TricEpS UPS • REPS: 6 5 20 PULL UPS • rEpS: bOdy WEiGhT PULL PULL

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

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

DIPS QuAdS

OVERHEAD SQUAT • rEpS: TiME70liMiT: 2 MiNuTES DIPS • REPS:BOX 6TOWEL bOX •40 rEpS: WEiGhT: 70 lbS TiME liMiT: 2 MiNuTES BARBELL SQUATS • 18”

lEvEl 7 TEST 10 MiNuTE brEAk

lEvEl 6 TEST chEST QUAD

REST 1 MINUTE

10 MiNuTE brEAk

BARBELL BACK SQUATS PARALLEL • REPS: 12 • WEIGHT: 85% OF BODY WEIGHT PUSHUPS • frOM kNEESTO • rEpS: 15 PUSHUP�HOPS • TrAvErSiNG 40 fEET Front Squats: Double Kettlebell or Barbell lEvEl 5ORTEST Reps: 12

55% of body weight 5 MiNuTEWeight: brEAk

hAMSTriNGS PUSH cOrE & GluTES

REST 1 MINUTE

lEvEl 4 TEST

STANDING BARBELL PRESS 8 • WEIGHT: 40% OF BODY WEIGHT 3 POINT•KNEE TUCK • TiME:•1 REPS: MiNuTE TiME: 90 SEcONdS BRIDGE

5 MiNuTE brEAk

OR Double Kettlebell Press OR Double Reps: 8 Kettlebell Press Reps: Weight:1040% of body weight Weight: 50% of body weight

lEvEl 3 TEST 5 MiNuTE brEAk hAMSTriNGS

bAck &HAM/GLUTE GluTES

REST 1 MINUTE

lEvEl 2 TEST

SINGLE LEG DEADLIFT • REPS: • WEIGHT: 35%WEiGhT: OF BODY DUMBBELL SINGLE LEG DEADLIFT rEpS: 15 pEr SidE 60WEIGHT lbS 45 DEGREE ROW • rEpS: 15 12 PER•SIDE

1 MiNuTE brEAk

lEvEl 1 TEST REST 1 MINUTE

PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE cOrE & AbS SUSPENSION DIPS • rEpS:PIKE 10 • REPS: 20 • TIME LIMIT: 1 MINUTE TricEpS CORE

lEVEl lEvEl lEVEl8 17 lEVEl 6

TricEpS TRISET�1 QUADSET TRISET�11

WOMEN MEN MEN

STrENGTh cONdiTiONiNG coNdiTioNiNG

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

BENCH rEpS: 20 ThrEE SETSDIPS WiTh• 30 30 SEcONdS Of rEST rEST bETwEEN bETWEEN SETS SETS ThrEE wiTh of ThErESETS iS oNly oNE wAySEcoNdS To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE

SINGLE LEGGED BOX • 12" 12 " bOX • TiME: MEDIUM SINGLE LEGHOP BOX JUMPS• TIME:30 25SEcONdS SECONDSpEr PERSidE SIDE STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

QuAdS

OVERHEAD TOWEL SQUAT • rEpS: 40 TiME liMiT: 2 MiNuTES

lEvEl 7 TEST

10 SQUAT MiNuTE• TiME: brEAk KETTLEBELL DOUBLE SWING, SNATCH, PRESS, 1 MiNuTE wEiGhT: 12kG x2 DOUBLESPRINT WINDMILL• SUICIDE • TiME:WEIGHT: 1 MiNuTE8 KG X 2 • TIME: 25 SECONDS PER SIDE lEVEl 7

MEN

lEvEl 6 TEST coNdiTioNiNG

2 2 AGES 16-35

10 MiNuTE brEAk

PUSHUPS • frOM kNEES • rEpS: 15 chEST TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS

lEvEl 5 TEST

SINGLE LEGGED HOPROPE 18"" boX • TiME: 30 SEcoNdS pEr SidE DOUBLE UNDULATION •1 MiNuTE TIME: 45 SECONDS CONTINUOUS FIREFLIES WITH BOX PUSHUP •• TiME: 5 MiNuTE brEAk

lEvEl 4 TEST

TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS hAMSTriNGS BRIDGE • TiME: 90 SEcONdS & GluTES 5 MiNuTE brEAk DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

lEvEl 3 TEST rEST bETwEEN SETS

TRISET�2SPRINT ThrEE SETS wiTh 30 SEcoNdS of SUICIDE TiME: PUSHUP HOPS •• 10 FEET1 MiNuTE • TIME LIMIT: 1 MINUTE DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

bAck

45 DEGREE ROW • rEpS: 15

5 MiNuTE brEAk

1 2 4 1

lEvEl 2 TEST 1 MiNuTE brEAk

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

lEvEl 1 TEST

TRISET�2 ThrEE SETS 30 SEcoNdS of rEST bETwEEN kETTlEbEll SwiNG wiThwiTh 1" SUPER BAND RESISTANCE • TiME: 1 SETS MiNuTE wEiGhT: 12kG PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE cOrE & AbS

lEvEl 8 iNSTrucTor cANdidATES DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE will bE AblE To TEST AT oNE of ThE 3 NATioNwidE

iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

lEVEl lEVEl lEvEl 8 71 lEVEl 6

TricEpS2 TRISET�1 QUADSET TRISET�1

WOMEN WOMEN MEN MEN

STrENGTh cONdiTiONiNG coNdiTioNiNG

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

BENCH 20 ThrEE SETS DIPS WiTh •30 30rEpS: SEcONdS Of rEST rEST bETwEEN bETWEEN SETS SETS ThrEE SETS wiTh SEcoNdS of ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

SINGLE LEGGED JUMP ROPE •SECONDS TiME: 30 SEcoNdS pEr SidE SUICIDELEGGED SPRINTS • TIME: • CONES: 6 - 6 FEET SINGLE BOX HOP 45 • 12" 12" bOX • TiME: 30 SEcONdS pErAPART SidE STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

QuAdS

OVERHEAD TOWEL SQUAT • rEpS: 40 TiME liMiT: 2 MiNuTES

lEvEl 7 TEST

10 SQUAT MiNuTE• TiME: brEAk KETTLEBELL DOUBLE SWING, SNATCH, PRESS, 1 MiNuTE wEiGhT: 12kG x2 TURKISH GET UP• •TiME: WEIGHT: 8 KG • REPS: 1 PER SIDE • TIME LIMIT: 1 MINUTE SUICIDE SPRINT 1 MiNuTE lEVEl 7

chEST TRISET�1

MEN

lEvEl 6 TEST coNdiTioNiNG

2 2 AGES 16-35

10 MiNuTE brEAk PUSHUPS • frOM kNEES • rEpS: 15 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS

lEvEl 5 TEST

SINGLE LEGGED BOX WITH HOP••TiME: 18"" boX • TiME: 30 SEcoNdS pEr SidE KETTLEBELLWITH SWING 1” SUPERBAND • WEIGHT: 8 KG • TIME: 45 SECONDS CONTINUOUS FIREFLIES PUSHUP 1 MiNuTE

5 MiNuTE brEAk

lEvEl 4 TEST TRISET�2 hAMSTriNGS ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS BRIDGE • TiME: 90 SEcONdS & GluTES DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

5 MiNuTE brEAk

lEvEl 3 TESTSETS

TRISET�2 ThrEE SETS1 MiNuTE wiTh 30 45 SEcoNdS ofCONTINUOUS rEST bETwEEN GYM FINISHER EXERCISE • TIME: SECONDS SUICIDE SPRINT • TiME:

2 4

DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE

YOUR EXERCISE HERE

bAck

5 MiNuTE brEAk

45 DEGREE ROW • rEpS: 15 lEvEl

2 TEST

Additional “Gym Unique” exercise is required in thebrEAk second Quad Set of Level 7. Program 1 MiNuTE owners are required to add a specific exercise of appropriate challenge that makes their FitRanX program their home kETTlEbEll SWiNG unique WiTh 1" to SUPER BAND gym. RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG

lEvEl 1 TEST

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

TRISET�2 ThrEE SETS 30 SEcoNdS of rEST bETwEEN kETTlEbEll SwiNG wiThwiTh 1" SUPER BAND RESISTANCE • TiME: 1 SETS MiNuTE wEiGhT: 12kG PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE cOrE & AbS

DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE will bE AblE To TEST AT oNE of ThE 3 NATioNwidE lEvEl 8 iNSTrucTor cANdidATES

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 lEvEl 18

TricEpS

WOMEN MEN

STrENGTh

AGES AGES36-55 16-35 16-35

BENCH DIPS • rEpS: 20 ThErE iS oNly ONly oNE ONE wAy WAy To TO AchiEvE AchiEvE ThE ThE rANk rANkof OflEvEl lEvEl88iNiNThE ThEfiTrANX™ fiTrANX™SySTEM. SySTEM. STArTiNG wiTh WiTh ThE ThE lEvEl lEvEl 77 TEST TEST for fOr your yOur AppropriATE ApprOpriATEAGE AGEbrAckET brAckETANd ANdGENdEr, GENdEr,you yOu ™ TESTS, MuST coMplETE cOMplETE All All fiTrANX fiTrANX™ TESTS, froM frOMlEvEl lEvEl77To TOlEvEl lEvEl1 1AS ASfollowS: fOllOWS:

QuAdS

OVERHEAD TOWEL SQUAT • rEpS: 40 TiME liMiT: 2 MiNuTES

lEvEl lEvEl 77 TEST TEST 10 10 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 66 TEST TEST chEST

10 MiNuTE brEAk

PUSHUPS • frOM kNEES • rEpS:1015 MiNuTE brEAk

lEvEl lEvEl 55 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk hAMSTriNGS & GluTES

BRIDGE • TiME: 90 SEcONdS

lEvEl lEvEl 44 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 33 TEST TEST 55 MiNuTE MiNuTE brEAk brEAk bAck

45 DEGREE ROW • rEpS: 15

lEvEl lEvEl 22 TEST TEST 11 MiNuTE MiNuTE brEAk brEAk

lEvEl lEvEl 11 TEST TEST cOrE & AbS

PLANK • fOrEArMS ANd TOES • TiME: 1 MiNuTE lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE lEvEl 8 iNSTrucTOr cANdidATES Will bE AblE TO TEST AT ONE Of ThE 3 NATiONWidE iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS iNSTrucTOr cErTificATiON TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS. TiTlE, yOu Will bE AblE TO cErTify yOur OWN lEvEl 8 iNSTrucTOrS.