lEvEl 8 MEN AGES 16-35

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

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

FITNESS RANKING SYSTEM lEvEl 7 TEST

10 MiNuTE brEAk

lEvEl 6 TEST
10 MiNuTE brEAk

lEvEl 5 TEST
5 MiNuTE brEAk

lEvEl 4 TEST
5 MiNuTE brEAk

lEvEl 3 TEST
5 MiNuTE brEAk

lEvEl 2 TEST
Levels One Through Eight
1 MiNuTE brEAk
TESTING BATTERY
lEvEl 1 TEST
AGES 56+

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

AGE BRACKET THREE © FitRanX 20124

lEvEl 8 FitRanX
MEN Body Weight % and Box HeightAGES 16-35

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
Lightweight STArTiNG wiTh58-79
126-175 ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you
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
lEvEl 7 TEST
Heavyweight 276 - Up 126-Up 30 45 60 75 90 105 120 135 150 165
10 MiNuTE brEAk


Weight Class Wt. lbs Wt. kg lEvEl 6 TEST
60% 65% 70% 75% 80% 85% 90% 95% 100% 105%

Featherweight 125 57
10 MiNuTE brEAk
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

lEvEl 5 TEST
Welterweight 176 -225 80-102 120 130 140
5 MiNuTE150 brEAk160 170 180 190 200 210

Middleweight 226-275 103-125 150 160 175 190 200 210 225 240 250 260

Heavyweight
lEvEl 4 TEST
276 - Up 126 - Up 180 195 210 225 240 255 270 285 300 315
5 MiNuTE brEAk



Box Height

lEvEl 3 TEST
Under 5’6” Over 5’6” KB kg to LB conv
Bracket 1 1 kg = 2.2 lbs

High 18” 5 MiNuTE brEAk
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

lEvEl 2 TEST
20 kg = 44 lbs

Box Height Under 5’6” 1 MiNuTE brEAk
Over 5’6” 24 kg = 52.8 lbs

Bracket 2 28 kg = 61.6 lbs

High 12” 18” 32 kg = 70.4 lbs

Medium lEvEl 1 TEST
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
High 6” ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS
12”
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.
Medium 1” 6”

Low Line 1”

© FitRanX 20124
 lEVEl 1 81
lEvEl
lEVEl WOMEN
MEN
WOMEN STrENGTh
STrENGTh AGES16-35
AGES 56+
16-35

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

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

DIPS
QuAdS
QuAdS LYING TRICEPS
OVERHEAD
OVERHEAD TOWEL EXT
TOWEL FROM
SQUAT
SQUAT • THE
• rEpS: KNEES
30
rEpS: 50TiME • liMiT:
liMiT:
TiME 2 MiNuTES
REPS: 25 MiNuTES
lEvEl 7 TEST

10 MiNuTE brEAk

lEvEl 6 TEST REST 1 MINUTE

10 MiNuTE brEAk
QUAD
chEST
chEST OVERHEAD
PUSHUPS
PUSHUPS TOWEL
• frOM
• frOM
kNEESSQUAT
• rEpS:
kNEES •10REPS:
• rEpS: 25 30 • TIME LIMIT: 2 MINUTES

lEvEl 5 TEST
5 MiNuTE brEAk
REST 1 MINUTE
hAMSTriNGS
lEvEl 4 TEST
hAMSTriNGS
PUSH
& GluTES
& GluTES
PUSHUPS
BRIDGE FROM
BRIDGE• TiME:
• TiME: KNEES • REPS: 10
1 MiNuTE
2 MiNuTES
5 MiNuTE brEAk


lEvEl 3 TEST

5 MiNuTE brEAk
REST 1 MINUTE

HAM/GLUTE45STATIC
bAck
bAck 45DEGREE
DEGREE ROW
ROW• •rEpS:
BRIDGE • TIME:
rEpS:10120
MINUTE lEvEl 2 TEST

1 MiNuTE brEAk


lEvEl 1 TEST
REST 1 MINUTE

CORE
cOrE
cOrE AbS PLANK
& &AbS PLANK
PLANK • fOrEArMS
•- FOREARMS
fOrEArMSANd AND
TOES
ANd TOES•TOES
TiME: • 90
• TiME:45 SEcONdS
TIME: 45 SECONDS
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.

REST 1 MINUTE

©©
©
FitRanX 20124
fitranX 2012
fitranX 2012
 LEVEL 4 MEN STRENGTH AGES 16-35
LEVEL 4 MEN STRENGTH AGES 16-35
BODY WEIGHT
8 1 12 MEN
PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10
lEvEl
lEVEl
lEVEl WOMEN
WOMEN cONdiTiONiNG
STrENGTh AGESAGES
16-35
AGES 16-35
56+
BODY WEIGHT PULL UPS WITH 1” SUPER BAND ASSIST • REPS: 10
TricEpS BENCH DIPS • rEpS: 10
ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
KETTLEBELL
KETTLEBELLSWING
TWO
SINGLE •HAND
HANDED 40 • WEIGHT:
REPS:SWING • rEpS:8KG
ALTERNATING • TIME
SWING • rEpS:
60 WEiGhT: LIMIT: 2 MINUTES
8kG60TiME liMiT:8kG
WEiGhT: 2 MiNuTES
TiME liMiT: 2 MiNuTES

STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you
TRICEPS DUMBBELL
MuST coMplETEKICKBACK
All fiTrANXFROM PLANK
™ TESTS, • REPS:
froM lEvEl 30 PER
7 To SIDE1 AS
lEvEl WEIGHT: 15 LBS
followS:
TRICEPS DUMBBELL KICKBACK FROM PLANK • REPS: 30 PER SIDE WEIGHT: 15 LBS
QuAdS OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES
lEvEl 7 TEST
10 MiNuTE brEAk
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS REST 1 MINUTE
lEvEl 6 TEST
QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS
TriSET ThrEE SETS WiTh ONE MiNuTE Of10 rEST bETWEEN
MiNuTE brEAkSETS
chEST PUSHUPS • frOM kNEES • rEpS: 10
MOUNTAIN
MOUNTAIN
BURPEE WITHCLIMBERS
CLIMBERS • TIME:
JUMP ••TiME:
TiME: 15 SECONDS
30SEcONdS
45 SEcONdS
lEvEl 5 TEST 1
5 MiNuTE brEAk
CHEST CLAPPING PUSHUPS • REPS: 20
CHEST CLAPPING PUSHUPS • REPS:
lEvEl
20 4 TEST
hAMSTriNGS
& GluTES BRIDGE • TiME: 1 MiNuTE 5 MiNuTE brEAk

JUMP
JUMP ROPE ••SWING
ROPE
KETTLEBELL TIME:30
TiME: AND
15 GOBLET
SECONDS
SEcONdS SQUAT •lEvEl 3 TEST
TiME: 45 SEcONdS 2
BACK DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS
5 MiNuTE brEAk
BACK DUMBBELL RENEGADE ROW • FEET ELEVATED • REPS: 15 PER SIDE WEIGHT: 25 LBS
bAck 45 DEGREE ROW • rEpS: 10 lEvEl 2 TEST
1 MiNuTE brEAk

SEAL
SEAL
CORE JACKS
&JACKS
FLUTTER ABS •
• TiME:
KICKS ELEVATED
WITH30
TIME: KNEE TUCK
15OVERHEAD
SECONDS
SEcONdS • HANGINGHOLD
KETTLEBELL • REPS:
• TiME: 45
lEvEl 1 TEST
OR PROPPED 40 TIME LIMIT: 1 MINUTE
SEcONdS 3
CORE & ABS ELEVATED KNEE TUCK • HANGING OR PROPPED • REPS: 40 TIME LIMIT: 1 MINUTE
cOrE & AbS PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS
lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE
iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.
© FitRanX 2012
© FitRanX 2012
© FitRanX 20124
©©fitranX
fitranX2012
2012
 lEvEl1 82
lEVEl
lEvEl MEN
WOMEN
WOMEN STrENGTh
STrENGTh AGES
AGES16-35
AGES 56+
16-35

PULL
TricEpS
TricEpS BENCH
90
BENCHDIPS
DIPS•SUSPENSION
DEGREE •rEpS: ROW
fEET10ElEvATEd • WiTh
lEvEl REPS:bENch
4 • 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

DIPS
QuAdS
QuAdS KETTLEBELL
OVERHEAD
DUMBBELL GOBLET
TOWEL SQUAT
SQUAT
KICKBACK •PLANK
• rEpS:
FROM rEpS: • REPS:
30
30 TiME WEiGhT:
liMiT: • fOllOWEd
8kGSIDE
2 MiNuTES
10 PER by530LBSSEc. SQuAT hOld
• WEIGHT:
lEvEl 7 TEST
10 MiNuTE brEAk

lEvEl 6 TEST
REST 1 MINUTE
10 MiNuTE brEAk
QUAD
chEST
chEST PUSHUPS
PUSHUPS• •frOM
STATIONARY TOES •REPS:
LUNGE•
frOMkNEES rEpS:1010PER SIDE • WEIGHT: 10 LB X 2

lEvEl 5 TEST
5 MiNuTE brEAk
REST 1 MINUTE
lEvEl 4 TEST
hAMSTriNGS
hAMSTriNGS
&PUSH
&GluTES
GluTES BRIDGE • TiME:
BARBELL
PUSHUPS• STRAIGHT6 LEG DEADLIFT
1 MiNuTE
REPS: • rEpS:
5 MiNuTE 15 WEiGhT: �65 LBS
brEAk

lEvEl 3 TEST
5 MiNuTE brEAk
REST 1 MINUTE

HAM/GLUTE
bAck
bAck 45 DEGREE
BENT
ELEVATED ROW • rEpS:
OVERSINGLE
BARBELL
LEGROW
10 lEvEl
• rEpS:
BRIDGE • 15 210TEST
WEiGhT:
REPS: PER45 lbS
SIDE

1 MiNuTE brEAk

lEvEl 1 TEST
REST 1 MINUTE

CORE
cOrE
cOrE&&AbS
AbS PLANK
PLANK• WALK
PLANK WALK UP •-ANd
UP
fOrEArMS FOREARMS
fOrEArMS TO TO
TOES • TiME: PALMS
45
pAlMS • 1TIME:
• TiME:
SEcONdS MiNuTE cONTiNuOuS
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.

REST 1 MINUTE
© FitRanX 20124
©©fitranX
fitranX2012
2012
 lEVEl
lEvEl 81 2
lEVEl WOMEN
MEN
WOMEN STrENGTh
cONdiTiONiNG AGES
AGES 56+
16-35
16-35

TricEpS BENCH DIPS • rEpS: 10

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

QuAdS OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES

lEvEl 7 TEST
10 MiNuTE brEAk

REST 1 MINUTE
lEvEl 6 TEST
TriSET ThrEE SETS WiTh ONE MiNuTE Of10rEST bETWEEN
MiNuTE brEAkSETS
chEST PUSHUPS • frOM kNEES • rEpS: 10
BURPEE WITH
WITH JUMP
JUMP••TiME:
TIME:4520SEcONdS
SECONDS
lEvEl 5 TEST 1
5 MiNuTE brEAk

hAMSTriNGS
lEvEl 4 TEST
BRIDGE • TiME: 1 MiNuTE
& GluTES 5 MiNuTE brEAk

KETTLEBELL SWING
KETTLEBELL TO GOBLET
SWING AND GOBLETSQUAT
SQUAT ••lEvEl
TIME:45
TiME: 20SEcONdS
SECONDS
3 TEST 2
5 MiNuTE brEAk

bAck 45 DEGREE ROW • rEpS: 10 lEvEl 2 TEST

1 MiNuTE brEAk

JUMPINGKICKS
FLUTTER JACKSWITH
• TIME:
OVERHEAD KETTLEBELL
20 SECONDS HOLD 1• TEST
lEvEl TiME: 45 SEcONdS 3

cOrE & AbS PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS

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

© FitRanX 20124
©© fitranX 2012
fitranX 2012
 QUADS OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES

lEVEl
lEvEl1 83 WOMEN
MEN
WOMEN STrENGTh
STrENGTh AGES16-35
AGES
AGES 56+
16-35

PULL
CHEST
TricEpS
TricEpS PUSHUPS
BENCH
BENCH
PULL DIPS
UPS ••REPS:
DIPS •rEpS:
WITH 3"30
fEET SUPERBAND
10 ASSIST
ElEvATEd lEvEl • rEpS:
• REPS:
WiTh bENch 2 20
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
DIPS OVERHEAD
QuAdS
lEGS DIPS
BRIDGE • TOWEL
DUMBBELL
WITHTIME: SQUAT LUNGE
STATIONARY
3" SUPERBAND
2 MINUTES• rEpS: •30rEpS:
ASSIST • REPS:
TiME15liMiT:
2 2
pEr MiNuTES
SidE WEiGhT: 20 lbS x2
& GLUTES lEvEl 7 TEST
10 MiNuTE brEAk

lEvEl 6 TEST REST 1 MINUTE

10 MiNuTE brEAk
QUAD
chEST
chEST
BACK PUSHUPS
GOBLET
PUSHUPS•SQUAT
45 DEGREE•frOM WITH
ROWkNEES
frOM •TOES •20
REPS: 30SECOND
rEpS: 10
20 HOLD • REPS: 20 • WEIGHT: 8 KG

lEvEl 5 TEST
5 MiNuTE brEAk
LEVEL 1 MEN STRENGTH AGES 16-35
REST 1 MINUTE
hAMSTriNGS
lEvEl 4 TEST
PUSH
TRICEPS
bAck & ABS PUSHUPS
BENCH
DUMBBELL
BRIDGE WITH
PLANK•DIPS FEET
•1 REPS:
RENEGADE
•TiME: 30ELEVATED
ROW - 6”15
TOES••rEpS: 90BOX
pEr • REPS:
SidE 6
WEiGhT: 12 lbS
& CORE
GluTES MiNuTE
FOREARMS AND TIME: SECONDS
5 MiNuTE brEAk

lEvEl 3 TEST
5 MiNuTE brEAk
REST 1 MINUTE
HAM/GLUTE
bicEpS
QUADS
bAck 45BARBELL
DOUBLE STRAIGHT
DEGREEDUMBBELL
OVERHEAD TOWEL
ROW LEG DEADLIFT
CURL
SQUAT
• rEpS: 10 • REPS:
lEvEl20•TIME
rEpS: 50 1015•lbS
2 TEST
WEiGhT:
REPS:LIMIT: x2 30% OF BODY WEIGHT
2WEIGHT:
MINUTES
© FitRanX 2012
1 MiNuTE brEAk

lEvEl 1 TEST
REST 1 MINUTE

CORE
cOrE& &AbS
CHEST
cOrE AbS SIDEPLANK
PLANK PLANK
PUSHUPS
SIDE • frOM
• -REPS:
FROM
• fOrEArMS 30FOREARM•
ANdfOrEArM • 1 TIME:
MiNuTE
TOES • TiME: pEr SidE
4530SEcONdS
MINUTES/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 REST 1 MINUTE

& GLUTES BRIDGE • TIME: 2 MINUTES © FitRanX 20124
©©fitranX
fitranX2012
2012
 lEvEl
lEVEl 1 83
lEVEl MEN
WOMEN
WOMEN STrENGTh
cONdiTiONiNG AGES
AGES16-35
56+
16-35

TricEpS BENCHiSDIPS
ThErE • rEpS:
oNly oNE wAy 10
To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
KETTLEBELL DOUBLE
KETTLEBELL CLEAN
DOUBLE CLEAN • REPS:
• rEpS: 60 40
WEiGhT: 4kG x2 4TiME
• WEIGHT: KG XliMiT: 2 MiNuTES
2 • 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:

QuAdS OVERHEAD TOWEL SQUAT • rEpS:

lEvEl 7 TEST
30 TiME liMiT: 2 MiNuTES

10 MiNuTE brEAk

lEvEl 6 TEST REST 1 MINUTE

TriSET ThrEE SETS WiTh 30 SEcONdS Of 10rESTMiNuTE brEAk

bETWEEN SETS
chEST PUSHUPS • frOM kNEES • rEpS: 10
FROGLEAP
FROG LEAP AND
AND SQUAT
SQUAT THRUST
THRUST lEvEl
• TiME:•45TIME:
SEcONdS 5 TEST
30 SECONDS 1
5 MiNuTE brEAk

lEvEl 4 TEST
hAMSTriNGS
& GluTES BRIDGE • TiME: 1 MiNuTE 5 MiNuTE brEAk

JUMPCRAWL
BEAR ROPE••TiME: 4530
TIME: SEcONdS
SECONDS lEvEl 3 TEST 2
5 MiNuTE brEAk

bAck 45 DEGREE ROW • rEpS: 10 lEvEl 2 TEST

1 MiNuTE brEAk

ARMY
BEAR CRAWL
CRAWL • TiME:
• TIME:
45 SEcONdS
30 SECONDS lEvEl 1 TEST 3

cOrE & AbS PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS

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

© FitRanX 20124
©©
fitranX 2012
fitranX 2012
 QUADS BARBELL BOX SQUATS • 18” BOX • REPS: 15 WEIGHT: 155 LBS

lEVEl 1 84
lEvEl WOMEN
MEN
WOMEN STrENGTh
STrENGTh AGES 56+
AGES16-35
16-35
LEVEL 4 MEN STRENGTH AGES 16-35
PULL WEiGhT BENCH
TricEpS
bOdy PULL DIPS
PULL UPS • rEpS:
UPS WITH
WITH 2”
3"10SUPER BAND ASSIST •• rEpS:
SUPERBAND 5
REPS: 4
ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
PULL UPS PUSHUPS
BODY WEIGHT CLAPPING
CHEST WITH 1” SUPER BAND
• 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

DIPS
QuAdS
TricEpS OVERHEAD
DUMBBELLTOWEL
DIPS WITH SQUATFROM
KICKBACK • rEpS:
3” SUPERBAND PLANK
ASSIST ••rEpS:
30 TiME liMiT:25
REPS: 4 2 pEr
MiNuTES
SidE WEiGhT: 8 lbS
lEvEl 7 TEST
BACK
TRICEPS DUMBBELL RENEGADE ROW •PLANK
KICKBACK FROM • REPS: •30REPS:
FEET ELEVATED 15 PERWEIGHT:
PER SIDE SIDE WEIGHT:
15 LBS 25 LBS
10 MiNuTE brEAk

lEvEl 6 TEST
REST 1 MINUTE
10 MiNuTE brEAk
QUAD
chEST
QuAdS PUSHUPS
BARBELL•BACK
BARBELL BOX
frOMSQUATS
SQUATS
kNEES • •rEpS: 10 • rEpS:•20REPS:
TO bOX
18” PARALLEL WEiGhT:
10 •85 lbS 45% OF BODY WEIGHT
WEIGHT:

CORE
QUADS& ABS ELEVATED KNEE
BARBELL BOX TUCK • HANGING
SQUATS 18” BOX •ORREPS:
lEvEl •Front
515 TEST
PROPPED REPS:
WEIGHT:
OR 15540LBS
Squats:TIME LIMIT:
Double 1 MINUTE
Kettlebell or Barbell
Reps: 10
Weight: 15% of body weight
5 MiNuTE brEAk
REST 1 MINUTE
hAMSTriNGS
lEvEl 4 TEST
PUSH
chEST PUSHUPS
CLAPPING
BRIDGE -PUSHUPS
• TiME:DIVE BOMB
1 MiNuTE STYLE
• frOM • REPS:
kNEES • rEpS:
6 5
& GluTES 5 MiNuTE brEAk
CHEST CLAPPING PUSHUPS • REPS: 20
© FitRanX 2012
lEvEl 3 TEST
5 MiNuTE brEAk
REST 1 MINUTE

HAM/GLUTE
bAck 45BARBELL
DEGREESTRAIGHT
DUMBBELL RENEGADELEGROWDEADLIFT
• lEvEl • REPS: 10
••
bAck ROW • rEpS: 10 2 TEST
fEET ElEvATEd rEpS: 15 pEr55%
WEIGHT: SidE
OFWEiGhT: 12 lbS
BODY WEIGHT

BACK DUMBBELL RENEGADE ROW • FEET ELEVATED

1 MiNuTE • REPS: 15 PER SIDE WEIGHT: 25 LBS
brEAk

lEvEl 1 TEST
REST 1 MINUTE
CORE
cOrE
cOrE & &AbS ELEVATED
AbS PLANK KNEE
KNEE TUCK
• fOrEArMS TUCK
ANd •- HANGING
TOES hANGiNG
• TiME: Or
45 prOppEd
SEcONdS • rEpS:•40REPS:
OR PROPPED • TIME
TiME20liMiT: 1 MiNuTE
LIMIT: 1 MINUTE

ELEVATED
CORE & ABS lEvEl KNEE TUCK
8 iNSTrucTor • HANGING
cANdidATES OR AblE
will bE PROPPED • REPS:
To TEST 40 of
AT oNE TIME LIMIT:
ThE 1 MINUTE
3 NATioNwidE
iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

REST 1 MINUTE
© FitRanX 20124
©©fitranX 2012
fitranX 2012

© FitRanX 2012
 lEVEl 1 48
lEvEl
lEVEl WOMEN
MEN
WOMEN STrENGTh
cONdiTiONiNG 56+
AGES 16-35

TricEpS BENCH DIPS • rEpS: 10

ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
KETTLEBELL
KETTLEBELL SNATCH
SNATCH • ANy
- ANY HAND OR
hANd cOMbiNATiON • rEpS:
OrCOMBINATION • REPS:100
80 •WEiGhT:
WEIGHT:8kG
8 KG TiME liMiT:
• 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:

QuAdS OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES

lEvEl 7 TEST
10 MiNuTE brEAk

REST 1 MINUTE
lEvEl 6 TEST
TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN
10 MiNuTE SETS
brEAk
chEST PUSHUPS • frOM kNEES • rEpS: 10
KETTLEBELL ALTERNATING
KETTLEBELL SINGLE SWING
ALTERNATING HAND SWING • WEiGhT:
• WEIGHT: 8kG
8 KG • TiME:
lEvEl 5 TEST
TIME: 1 MiNuTE
30 SECONDS 1
5 MiNuTE brEAk

hAMSTriNGS
lEvEl 4 TEST
& GluTES BRIDGE • TiME: 1 MiNuTE 5 MiNuTE brEAk

JUMP ROPE
JUMP ROPE ••TiME:
TIME:21MiNuTES
MINUTE
lEvEl 3 TEST 2
5 MiNuTE brEAk

bAck 45 DEGREE ROW • rEpS: 10 lEvEl 2 TEST

1 MiNuTE brEAk

KETTLEBELL
KETTLEBELLFIGURE
FIGURE88TO
TOHOLD
HOLD •• WEiGhT:
WEIGHT:�8KG • TIME:
8 KG TiME:
lEvEl 1 TEST
1 MiNuTE
30 SECONDS 3

cOrE & AbS PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS

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

© FitRanX 20124
©©
fitranX 2012
fitranX 2012
 TRICEPS BENCH DIPS • REPS: 30

lEvEl
1 85
lEVEl
lEVEl MEN
WOMEN
WOMEN STrENGTh
STrENGTh AGES
AGES16-35
16-35
56+

PULL
QUADS OVERHEAD
PULLUPS
bOdy WEiGhT BENCH
TricEpS PULL DIPS •TOWEL
UPSWITH
WITH 3”
rEpS: SQUAT
2”10SUPER•BAND ASSIST
REPS:ASSIST
SUPERBAND •LIMIT:
50 TIME• REPS:2810
rEpS: MINUTES
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
CHEST
TricEpS
QuAdS DIPS
dipS WITH
PUSHUPS
OVERHEAD •1"2”
WiThTOWEL SUPERBAND
SUPER
REPS: 30 BAND
SQUAT ASSIST
ASSIST
• rEpS: •rEpS:
30 •TiME
REPS:102 2 MiNuTES
liMiT:
lEvEl 7 TEST
10 MiNuTE brEAk

lEvEl 6 TEST REST 1 MINUTE

HAMSTRINGS 10 MiNuTE brEAk
QUAD
QuAdS
chEST
& GLUTES
BARBELL••BACK
BARBELL
PUSHUPS
BRIDGE BOX
frOMSQUATS
TIME: SQUATS
2kNEES • •rEpS:
MINUTES TO 10 • rEpS:
18”PARALLEL
bOX • REPS:
20 WEiGhT: 105 lbS55% OF BODY WEIGHT
10 • WEIGHT:

lEvElOR 5FrontTEST
Reps: 10
Squats: Double Kettlebell or Barbell

Weight:
5 MiNuTE 25% of body weight
brEAk
REST 1 MINUTE
lEvEl 4 TEST
hAMSTriNGS
PUSH
chEST CLAPPING
STANDING PUSHUPS
BARBELL •PRESS
frOM • REPS:• 6rEpS:
• WEIGHT:
BACK
& GluTES BRIDGE
45 • TiME:
DEGREE ROW • REPS:
1 MiNuTE 30 kNEES
5 MiNuTE brEAk
10 10% OF BODY WEIGHT

OR Double Kettlebell Press

Reps: 6
lEvEl 3 TEST
Weight: 10% of body weight
5 MiNuTE brEAk REST 1 MINUTE

hAMSTriNGS
HAM/GLUTE
CORE
bAck
& GluTES BARBELL
PLANK
& ABS 45SINGLE
DEGREE STRAIGHT
•LEG
FOREARMS
ROW LEG
DEADLIFT
AND
• rEpS: TOES
10 •lEvEl
• DEADLIFT
REPS:TIME: 90
10 PER 2 •TEST
• SIDE
rEpS: 15WEIGHT:
SECONDS WEiGhT:10%
�85OF
LBSBODY WEIGHT

1 MiNuTE brEAk

lEvEl 1 TEST
REST 1 MINUTE

CORE
cOrE
cOrE& &AbS SUSPENSION
AbS PLANK
STABILITY KNEE
• fOrEArMS
BALL ANdTUCK
PIKE ••TiME:
• rEpS:
TOES REPS: • TIME LIMIT: 1 MINUTE
20 4525SEcONdS
© 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
© FitRanX 20124
©© fitranX
fitranX 2012
2012
 lEVEl 7 WOMEN cONdiTiONiNG AGES 16-35
QUADS OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES
MEN
TRICEPSlEVEl 6 BENCH DIPS • REPS: 30 coNdiTioNiNG AGES 16-35
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
TriSET 17 58ThrEE SETS WiTh 30 SEcONdS Of cONdiTiONiNG
WOMEN rEST bETWEEN SETS AGES
AGES16-35
BOXWOMEN
MEN
WOMEN STrENGTh
cONdiTiONiNG AGES 56+1
16-35
16-35
lEVEl
lEVEl
lEvEl
LEVEL
SINGLETriSET
LEGGED
SINGLE ThrEE
LEGGED SETS
JUMP• WiTh
HOP ROPE
12
12"
" bOX30 SEcONdS
• •TiME:
TiME:3030 Of rEST
SEcONdS
SEcoNdS bETWEEN
SidESidE SETS
pErpEr
TriSET ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
AGES 16-35 11
TRISET�1
KETTLEBELL ThrEE
SINGLE SETS WiTh 30 SEcONdS
ALTERNATING HAND Of rEST
SWING bETWEEN
• WEiGhT: SETS
8kG TiME:
TricEpS
LEVEL 1
TRISET�1
KETTLEBELL MEN
ThrEE BENCH
SETS
SINGLE DIPS
WiTh• 30
ALTERNATING rEpS: 10
SEcONdS
HAND STRENGTH
Of rEST
SWING • bETWEEN
WEiGhT: 8kG SETS11 MiNuTE
TiME: MiNuTE
ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
CHESTKETTLEBELL
BOX •SINGLE
BOXPUSHUPS
HIGHJUMPS JUMPS ••ALTERNATING
12" bOX REPS:
•TIME: 1 30
TiME:301 MINUTE
SECONDS
MiNuTE HAND SWING • WEiGhT: 8kG TiME: 1 MiNuTE
OVERHEAD TOWEL SQUAT • REPS: 50 TIME LIMIT: 2 MINUTES
11
QUADS
TRICEPS
SINGLE LEGGED BENCHBOX DIPS
HOP• •REPS:
12" bOX
12" 30 • TiME: 30 SEcONdS pEr SidE 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 2
SUICIDE SPRINT • TiME:
QuAdS OVERHEAD
1 MiNuTETOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES
lEvEl 7 TEST
2
HAMSTRINGS
JUMP ROPEBRIDGE
• TiME: 2• MiNuTES
TIME: 2 MINUTES 2
JUMP
&CHEST
GLUTES ROPE
KETTLEBELL
KETTLEBELL•
PUSHUPS
DOUBLE•SWING,
DOUBLE
TiME: 2 MiNuTES
SWING, CLEAN,
REPS: 30CLEAN, SQUAT
SQUAT • WEIGHT:
• TiME: 1 MiNuTE 4 KG X 2 • 8kG
WEiGhT: TIME:x230 SECONDS 22
JUMP ROPEOVERHEAD
QUADS TOWEL SQUAT • REPS: 50 10TIME
• TiME: 2 MiNuTES MiNuTE
LIMIT: 2brEAk
MINUTES 2
SUICIDE SPRINT • TiME: 1 MiNuTE 2
lEvEl 6 TEST
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE 10 MiNuTE brEAk
PUSHUPS • frOM kNEES • rEpS: 10
3
chEST
BACK
HAMSTRINGS 45 DEGREE ROW • REPS: 30
KETTLEBELL
CHESTFIREFLIES
& GLUTES BRIDGE
FIGURE
CLAPPINGPUSHUPS
•PUSHUPS
• TIME:
8• FROM
TO 2HOLD
REPS:
TiME: 1 MiNuTE
MINUTES
• WEiGhT:
KNEES
30 �8KG3 lEvEl
• REPS: •
TiME: 5 TEST
1 MiNuTE
TIME LIMIT: 30 SECONDS 33
KETTLEBELL
TRISET�2 ThrEE FIGURE
SETS WiTh8 TO 30HOLD • WEiGhT:Of
SEcONdS �8KG
rESTTiME: 1 MiNuTE SETS
bETWEEN 3
KETTLEBELL
lEVEl
LEVEL 65
FIGURE
MEN MEN 8 TO HOLD • WEiGhT: �8KG
CONDITIONING
5 MiNuTE
TiME: brEAk
1 MiNuTE
coNdiTioNiNG 3
AGES 16-35
LEVEL 5
DOUBLETRISET�1
UNDULATION MEN
ROPE
ThrEE • TiME:
SETS wiTh 130
MiNuTE CONDITIONING
SEcoNdS of rEST bETwEEN SETS
AGES 16-351
TRISET�1 ThrEE
TRISET�2 THREESETS
SETSWiThWITH30 30SEcONdS
SECONDS Of OFlEvEl 4 TEST
REST bETWEEN
rEST BETWEEN SETS
SETS
hAMSTriNGS
TRISET�2
TRISET�1 ThrEE
THREE SETSTiME:
SETS wiTh130
WITH 30 SEcoNdS
SECONDS of REST
OF rEST bETwEEN SETS
BETWEEN SETS
SINGLE LEGGED
BOX JUMPS
& GluTES BRIDGE
• 18" BOX • •ROPE
JUMP MiNuTE
TIME: 1•MINUTE
TiME: 30 SEcoNdS 5pErMiNuTE
SidE brEAk 1
COREDOUBLE
&DOUBLE
ABSJUMPS
BOX PLANK • FOREARMS
UNDULATION
UNDULATION
KETTLEBELL • DEGREE •ROPE
ROPE AND TOES
TIME:•••SWING • TIME: 90 SECONDS 1
BACK
HAMSTRINGS 45ALTERNATING
18" BOX ROW TiME:
1TiME:
MINUTE
REPS: 30• WEIGHT: 8 KG • TIME: 30 SECONDS
1 1MiNuTE
MiNuTE
BRIDGE • TIME: 2 MINUTES
TRISET�2 ThrEE SETS WiTh 30 SEcONdS OflEvEl
& GLUTES 3 TEST
rEST bETWEEN SETS
KETTLEBELL SINGLE ALTERNATING HAND SWING5 •MiNuTE
WEiGhT: brEAk
8kG TiME: 1 MiNuTE 1
© fitranX 2012
© fitranX 2012
bAck 45 DEGREE ROW • rEpS: 10 lEvEl 2 TEST
© fitranX 2012
KETTLEBELL
kETTlEbEll SWiNG
KETTLEBELL DOUBLE
WiTh
LOW 1" SWING,
SUPERSNATCH,
WINDMILL •BAND
CLEAN,
WEIGHT:PRESS,
RESISTANCE SQUAT
8 KG••TIME:
SQUAT TIME: • TiME:
•1 MINUTE
TiME:
20 1 MiNuTE
1 MiNuTE
WEIGHT:
SECONDS wEiGhT:
WEiGhT:
PER12KG
SIDE 12kG x2
x2 8kG 2
PLANK
CORE &KETTLEBELL
ABS • FOREARMS 1
• TIME:• 90 MiNuTE brEAk
22
DOUBLE SWING, AND
CLEAN, ©
TOESSQUAT FitRanX 2012
SECONDS
TIME: 1 MINUTE WEIGHT: 12KG x2
BACK kETTlEbEll45 SwiNG
DEGREEwiThROW1"•SUPER
REPS: 30
BAND RESISTANCE • TiME: 1 MiNuTE wEiGhT: 12kG
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG 2
lEvEl 1 TEST
KETTLEBELL LOW WINDMILL • TiME: 1 MiNuTE pEr SidE WEiGhT: 8kG 2
cOrE & AbS PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS
FIREFLIESUNDULATION
DOUBLE WITH PUSHUP
• TIME: 1 MINUTE
lEvEl • TiME: 1 TIME:
ROPE•
8 iNSTrucTor MiNuTE
30 SECONDS
cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE 3
CORE &FIREFLIES
ABS PLANK • • ©
1 MINUTE cErTificATioN TESTS90
FOREARMS
• TIME:iNSTrucTor AND TOES FitRanX
TIME: ruN 2012
SECONDS
3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS 3
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.
© fitranX 2012

© fitranX 2012
© FitRanX 20124
©
©©fitranX
fitranX
fitranX 2012
2012
2012
TRISET�2 ThrEE
THREE SETS wiTh
WITH 30 SEcoNdS
SECONDS of
OF rEST
REST bETwEEN
BETWEEN SETS
 TRICEPS BENCH DIPS • REPS: 30

lEVEl
lEvEl1 85
lEVEl 6 WOMEN
MEN
WOMEN STrENGTh
STrENGTh AGES 56+
AGES16-35
16-35

PULL
QUADS
TricEpS OVERHEAD
bOdy WEiGhT BENCH
PULL DIPS
PULLUPS •TOWEL
UPSWITH
WITH 2”
rEpS: SQUAT
SUPER•BAND
1” SUPER
2” BAND
REPS:ASSIST
SUPERBAND
10 ASSIST
50 TIME••
ASSIST •LIMIT:
REPS:210
rEpS:
rEpS: MINUTES
410
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
CHEST
QuAdS
TricEpS DIPS
dipS WITH
PUSHUPS
OVERHEAD •1"2”
WiThTOWEL SUPERBAND
REPS:SQUAT
SUPER ASSIST
• rEpS:
30 BAND ASSIST •rEpS:
30 •TiME
REPS:104 2 MiNuTES
liMiT:
TricEpS
lEvEl 7 TEST
BOSU® TRICEP EXTENSION • rEpS: 20 TiME liMiT: 1 MiNuTE
10 MiNuTE brEAk

lEvEl 6 TEST REST 1 MINUTE

HAMSTRINGS 10 MiNuTE brEAk
QUAD
chEST
QuAdS
& GLUTES
PUSHUPS
BARBELL
BRIDGE • TIME:
BARBELL•BACK
BOX
frOMSQUATS
SQUATS
2kNEES • •TO
MINUTES 10 • rEpS:
18”PARALLEL
rEpS:bOX • REPS:
20 WEiGhT: 105 lbS65% OF BODY WEIGHT
10 • WEIGHT:

OR Front Squats: Double Kettlebell or Barbell

QuAdS
lEvEl 5 TEST
Reps:2010WEiGhT: 125 lbS
BARBELL BOX SQUATS • 18” bOX • rEpS:
Weight:
5 MiNuTE 35% of body weight
brEAk
REST 1 MINUTE
lEvEl 4 TEST
hAMSTriNGS
PUSH
chEST CLAPPING
STANDING PUSHUPS
BARBELL •PRESS
frOM • REPS:• 6rEpS:
• WEIGHT:
& BACK
GluTES BRIDGE
45 • TiME:
DEGREE ROW • REPS:
1 MiNuTE 30 kNEES
5 MiNuTE brEAk
10 20% OF BODY WEIGHT

OR Double Kettlebell Press

OR Double
Reps: 6 Kettlebell Press
Reps: 10
lEvEl 3 TEST
PUSH UP WITH FEET ELEVATED • rEpS: �10
Weight: 20% of body weight
Weight: 40% of body weight
chEST
5 MiNuTE brEAk REST 1 MINUTE

hAMSTriNGS
HAM/GLUTE
CORE
bAck
& GluTES BARBELL
PLANK
& ABS 45
SINGLE
DEGREE STRAIGHT
•LEG
FOREARMS
ROW LEG
DEADLIFT
AND
• rEpS: TOES
10 •lEvEl
• DEADLIFT
REPS:TIME: 90
10 PER 2 •TEST
• SIDE
rEpS: 15
SECONDS WEiGhT:
WEIGHT: 20%�85OF
LBS
BODY WEIGHT

1 MiNuTE brEAk

hAMSTriNGS
lEvEl 1 TEST
& GluTES DUMBBELL SINGLE LEG DEADLIFT • rEpS: 25 pEr SidE WEiGhT: 30 lbS REST 1 MINUTE

CORE
cOrE AbS PLANK
cOrE& &AbS • fOrEArMS
STABILITY
SUSPENSIONBALL PIKE
3 POINT • TiME:
• KNEE
ANd TOES
rEpS: TUCK
20 45 • REPS: 20 • TIME LIMIT: 1 MINUTE
SEcONdS
© 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
© FitRanX 20124
©©fitranX
fitranX2012
2012
 lEVEl 6
lEVEl 7 WOMEN
WOMEN cONdiTiONiNG
cONdiTiONiNG AGES 16-35
AGES 16-35
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
TRISET�1
lEVEl lEVEl
7 WOMEN
ThrEE
6 WOMEN SETS WiTh 30 SEcONdS OfcONdiTiONiNG
rEST bETWEEN SETS
cONdiTiONiNG AGES 16-35
AGES 16-35
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
SINGLE
lEVEl 1 6LEGGED
SINGLE TRISET�1
LEGGED
lEvEl
lEVEl 8BOX JUMP
HOP
WOMEN
MEN
WOMEN
ThrEE 12ROPE
• 12"
SETS bOX ••30
" WiTh TiME:
TiME:
SEcONdS OfSTrENGTh
3030SEcONdS
SEcONdSpEr SidE
pEr SidE
cONdiTiONiNG
rEST bETWEEN SETS AGES 16-351
AGES 16-35
56+
TRISET�1 ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN SETS
SINGLE
TRISET�1LEGGED
SINGLE LEGGED
KETTLEBELL
TricEpS
ThrEEBOX
JUMPHOP
SETS
DOUBLE
BENCH
• 12"
ROPE
WiTh
SWING,
DIPS
TiME:
30
• rEpS:
• 30
12•"SNATCH,
bOXSEcONdS
TiME: 30Of
SEcONdSSEcONdS pEr SidE SETS
pEr SidE
rEST bETWEEN
10 PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 211
ThErE•iSTIME:
oNly 20
oNESECONDS
wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
SINGLE
SINGLE LEGGED
SINGLE LEGBOX
JUMPS
LEGGED HOP
JUMP• ROPE
12" bOX
12" • TiME:
• TiME: 30 30PER SIDEpErpEr
SEcONdS
SEcONdS SidESidE 1
lEVEl 6 WOMENwiTh ThE lEvEl 7 TEST for
STArTiNG cONdiTiONiNG AGES
your AppropriATE AGE brAckET ANd GENdEr, you 16-35
MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:
KETTLEBELL
TRISET�1 DOUBLE
ThrEE SETSSWING, SNATCH,
WiTh 30 PRESS,
SEcONdS SQUATbETWEEN
Of rEST • TiME: 1 MiNuTE
SETS WEiGhT: 8kG x2 2
SUICIDE SPRINTLEGGED
SINGLE • TiME:
KETTLEBELL
QuAdS 1 MiNuTE
JUMP
OVERHEAD
DOUBLE ROPE • SNATCH,
TiME:
TOWEL
SWING, 30 SEcONdS
SQUAT pEr
30 SidE
• rEpS:SQUAT
PRESS, • TiME:
TiME liMiT: 12MiNuTE
MiNuTESWEiGhT: 8kG x2 221
SUICIDE SPRINT
KETTLEBELL
FIREFLIES WITH • TiME:
DOUBLE SWING,
PUSHUP SNATCH,
1 MiNuTE
• TiME: lEvEl 7 TEST
PRESS, SQUAT • WEIGHT: 4 KG X 2 • TIME: 30 SECONDS
1 MiNuTE 23
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, 10
SQUAT • TiME:
MiNuTE 1 MiNuTE WEiGhT: 8kG x2
brEAk 2
SUICIDElEVEl
SPRINT WOMEN
6 • TiME: 1 MiNuTE cONdiTiONiNG 2
AGES 16-35
TRISET�1 ThrEE SETS WiTh 30 SEcONdS OflEvEl 6 TEST
rEST bETWEEN SETS
FIREFLIES
SINGLE WITH JUMP
LEGGED PUSHUP • TiME:
ROPE 30 SEcONdS10
1 MiNuTE
• TiME: MiNuTE
pEr SidE brEAk 31
chEST PUSHUPS • frOM kNEES • rEpS: 10
32
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2
CLAPPING PUSHUPS
FIREFLIES WITH
TRISET�2 ThrEE • REPS:
PUSHUP
SETS • TiME:
WiTh •1 MiNuTE
330 SEcONdS
TIME LIMIT: Of rEST bETWEEN SETS
30 SECONDS
lEvEl 5 TEST
DOUBLE
TRISET�2 UNDULATION
ThrEE
FIREFLIES
TRISET�2 SETS
WITH
ThrEE
ROPE
WiTh
PUSHUP
SETS 30• SEcONdS
TiME:
• TiME:
WiTh
1 MiNuTE
301 MiNuTE
SEcONdSOf rEST bETWEEN
Of 5rEST SETS
bETWEEN
MiNuTE brEAkSETS 31
lEVEl 6 WOMEN cONdiTiONiNG AGES 16-35
DOUBLEDOUBLE
UNDULATION
TRISET�2 ThrEE
TRISET�1
ROPE ROPE
UNDULATION
SETS
• TiME:• TiME:
WiThWiTh
1 MiNuTE
30 30
1 MiNuTE
SEcONdS lEvEl
Of rEST 4 TEST
bETWEEN SETS
11
TRISET�2 ThrEE SETS WiTh 30 SEcONdSOf
ThrEE SETS SEcONdS OfrEST
rESTbETWEEN
bETWEENSETS
SETS
hAMSTriNGS
KETTLEBELL DOUBLE
BRIDGE •SWING,
TiME: 1SNATCH,
MiNuTE PRESS, SQUAT • TiME: 1 MiNuTE WEiGhT: 8kG x2 2
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcONdS 5pEr
& GluTES MiNuTE
SidE brEAk 1
DOUBLE
TRISET�2
DOUBLE UNDULATION
ThrEE
UNDULATION
KETTLEBELL ROPE
SWING •ROPE
SETS • •
WiTh TiME:
30 1
FIREFLIES WITH PUSHUP • TiME: 1 MiNuTE
TiME:
WEIGHT: 1
12
MiNuTE
SEcONdS
MiNuTE
KG • TIME: Of
30 rEST
SECONDSbETWEEN SETS
CONTINUOUS 311
DOUBLE
TRISET�2UNDULATION ROPE
ThrEE SETS • TiME:
WiTh 1 MiNuTE OflEvEl
30 SEcONdS 3 TEST
rEST bETWEEN SETS 1
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG 2
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 5 MiNuTE brEAk 1
bAck 45 DEGREE
kETTlEbEll SWiNG WiTh 1"ROW • rEpS:
SUPER BAND lEvEl• 2TiME:
10 RESISTANCE TEST
1 MiNuTE WEiGhT: 8kG 2
KETTLEBELL
kETTlEbEll SWiNG
FIREFLIES
KETTLEBELL
HIGH
WITH WINDMILL
WiTh 1" SWING,
PUSHUP
DOUBLE SUPER •BAND
• TiME: 1 MiNuTE
SNATCH,
4 KG • TIME:
RESISTANCE
WEIGHT:
PRESS, SQUAT
TRISET�2 ThrEE SETS WiTh 30 SEcONdS Of 1rEST
• 20
MiNuTE
SECONDS
TiME: 1 MiNuTE
• TiME:
PER SIDE
1 MiNuTEWEiGhT: 8kG
brEAkSETS WEiGhT: 8kG x2
bETWEEN 232
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG 2
DOUBLE SWiNG
UNDULATION 1"ROPE • TiME: 1 MiNuTE 1
kETTlEbEll
kETTlEbEll WiThWiTh
SWiNG SUPER BAND
1" SUPER RESISTANCE
BAND • TiME:
lEvEl
RESISTANCE 1 MiNuTE
• 1TiME:
TEST1 MiNuTEWEiGhT:
WEiGhT:8kG
8kG 22
© fitranX 2012
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG 2
cOrE & AbS PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS
TRISET�2 ThrEE SETS
lEvEl WiTh 30 SEcONdS
8 iNSTrucTor cANdidATESOf rEST
will bETWEEN
bE AblE SETS
To TEST AT oNE of ThE 3 NATioNwidE
DOUBLE UNDULATION
FIREFLIES WITH PUSHUP ROPE
• •
TiME: 1 TIME: 30
MiNuTE SECONDS
iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS 31
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.
© fitranX 2012
© fitranX •2012
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE TiME: 1 MiNuTE WEiGhT: 8kG 2
© fitranX
© fitranX 20122012
© FitRanX 20124
©©
fitranX 2012
fitranX 2012
© fitranX 2012
 lEVEl 1 87
lEvEl WOMEN
MEN
WOMEN STrENGTh
STrENGTh AGES16-35
AGES 56+
16-35

PULL
TricEpS BENCH
PULL
bOdy WEiGhT PULL DIPS
UPS
UPS • rEpS:
WITH 1” SUPERBAND
510 • REPS: 4
ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.

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

DIPS
QuAdS
QuAdS OVERHEAD
DIPS WITH TOWEL
BARBELL 1” SQUAT••18”
BOXSUPERBAND
SQUATS • bOX
rEpS: • 4rEpS:
30
REPS: TiME liMiT: 2 MiNuTES
70 WEiGhT: 70 lbS TiME liMiT: 2 MiNuTES
lEvEl 7 TEST
10 MiNuTE brEAk

lEvEl 6 TEST REST 1 MINUTE

10 MiNuTE brEAk
QUAD
chEST
chEST PUSHUPS
BARBELL • frOMSQUATS
BACK
PUSHUP�HOPS •kNEES • TO PARALLEL
4010fEET • REPS: 10 • WEIGHT: 75% OF BODY WEIGHT
rEpS:
TrAvErSiNG

lEvEl 5ORTEST
Front Squats: Double Kettlebell or Barbell
Reps: 10
5 MiNuTEWeight:
brEAk 45% of body weight

REST 1 MINUTE

hAMSTriNGS
lEvEl 4 TEST
PUSH
cOrE STANDING
3 POINT
BRIDGE BARBELL
KNEE
• TiME: TUCKPRESS
1 MiNuTE • TiME:•1 REPS:
MiNuTE6 • WEIGHT: 30% OF BODY WEIGHT
& GluTES 5 MiNuTE brEAk
OR Double Kettlebell Press
OR Double
Reps: 6 Kettlebell Press
Reps: 1030% of body weight
Weight:
lEvEl 3 TESTWeight: 50% of body weight
5 MiNuTE brEAk REST 1 MINUTE

hAMSTriNGS
&HAM/GLUTE
bAck
GluTES SINGLE LEGROW
45DUMBBELL
DEGREE DEADLIFT
SINGLE •10REPS:
LEG
• rEpS: lEvEl
DEADLIFT
10 PER•SIDE2• TEST
rEpS: WEIGHT: 30%WEiGhT:
15 pEr SidE OF BODY60WEIGHT
lbS

1 MiNuTE brEAk

lEvEl 1 TEST
REST 1 MINUTE
cOrE & AbS PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS
CORE
TricEpS SUSPENSION
DIPS • rEpS:PIKE
10 • REPS: 10 • TIME LIMIT: 1 MINUTE
lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE
iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

REST 1 MINUTE

© FitRanX 20124
©©
fitranX 2012
fitranX 2012
 lEVEl
lEvEl 18 7
lEVEl WOMEN
MEN
WOMEN STrENGTh
cONdiTiONiNG AGES
AGES 56+
16-35
16-35
lEVEl 6 MEN coNdiTioNiNG AGES 16-35
TricEpS
TRISET�1
QUADSET BENCH
TRISET�11 ThrEE
ThrEE SETSDIPS • rEpS:
WiTh 10
30 SEcoNdS
SEcONdS Of rEST
rEST bETwEEN
bETWEEN SETS
SETS
ThErESETS wiTh
iS oNly oNE30 wAy To AchiEvEofThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
SINGLE LEGGED JUMP ROPE • TiME: 30 SEcoNdS pEr SidE
SINGLE
LOW LEGGED
SINGLE BOX
LEG BOXHOP • 12"
JUMPS• • TiME:
12" bOXTIME: 30 SEcONdS
20 SECONDS PERpEr
SIDESidE
11
STArTiNG wiTh ThE lEvEl 7 TEST for your AppropriATE AGE brAckET ANd GENdEr, you
MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

QuAdS OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES

lEvEl 7 TEST
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, 10 SQUAT
MiNuTE• TiME:
brEAk 1 MiNuTE wEiGhT: 12kG x2 2
DOUBLESPRINT
SUICIDE WINDMILL• 1 MiNuTE4 KG X 2 • TIME: 20 SECONDS PER SIDE
• TiME:WEIGHT: 2
lEVEl 7 MEN lEvEl 6 TEST
coNdiTioNiNG AGES 16-35
10 MiNuTE brEAk
chEST PUSHUPS • frOM kNEES • rEpS: 10
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of rEST bETwEEN SETS
lEvEl 5 TEST
SINGLE
DOUBLE LEGGED
WITH BOX
UNDULATION
FIREFLIES HOPROPE
PUSHUP •• TiME:
18"" boX • TiME:
•1 MiNuTE
TIME: 30 SEcoNdS
30 SECONDS pEr SidE
CONTINUOUS
5 MiNuTE brEAk 31

TRISET�2
hAMSTriNGS
ThrEE SETS WiTh 30 SEcONdS lEvEl 4 TESTSETS
Of rEST bETWEEN
& GluTES BRIDGE • TiME: 1 MiNuTE 5 MiNuTE brEAk
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 1
TRISET�2SPRINT
ThrEE SETS wiTh 30 SEcoNdS of
lEvEl 3 TEST
rEST bETwEEN SETS
SUICIDE
PUSHUP HOPS •• 5TiME:
FEET 1•
MiNuTE
TIME LIMIT: 1 MINUTE
5 MiNuTE brEAk
2
4
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 1
bAck 45 DEGREE ROW • rEpS: 10 lEvEl 2 TEST
1 MiNuTE brEAk
kETTlEbEll SWiNG WiTh 1" SUPER BAND RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG 2
lEvEl 1 TEST
TRISET�2 ThrEE
kETTlEbEll
cOrE & AbS
SETS
SwiNG wiThwiTh 30 SEcoNdS
1" SUPER of rEST bETwEEN
BAND RESISTANCE • TiME: 1 SETS
PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS
MiNuTE wEiGhT: 12kG 2
lEvEl 8 iNSTrucTor
DOUBLE UNDULATION cANdidATES
ROPE • TiME: 1 MiNuTE will bE AblE To TEST AT oNE of ThE 3 NATioNwidE 1
iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.

© FitRanX 20124
©©fitranX 2012
fitranX 2012
© fitranX 2012
 lEvEl 8 MEN AGES 16-35
lEVEl 1 7
lEVEl WOMEN
WOMEN STrENGTh
cONdiTiONiNG AGES 56+
16-35
lEVEl 6 MEN coNdiTioNiNG AGES 16-35
ThErE iS oNly oNE wAy To AchiEvE ThE rANk of lEvEl 8 iN ThE fiTrANX™ SySTEM.
TricEpS
TRISET�1
QUADSET BENCH
TRISET�12 ThrEE
ThrEE DIPS
SETS
SETS • rEpS:
WiTh
wiTh 30 10
30 SEcoNdS
SEcONdS Of rEST
of rEST bETwEEN
bETWEEN SETS
SETS
SINGLE LEGGED
SUICIDELEGGED
SINGLE
JUMP
STArTiNG
SPRINTS
BOX
ROPE
•wiTh
HOPThE
TIME:
•SECONDS
• 12"
30
TiME: 30 SEcoNdS
12lEvEl
" bOX7•TEST
TiME:for pErAppropriATE
your
• CONES:
30 SEcONdS
SidE
SidE AGE brAckET ANd GENdEr, you
pErAPART
6 - 6 FEET
11
MuST coMplETE All fiTrANX ™ TESTS, froM lEvEl 7 To lEvEl 1 AS followS:

QuAdS lEvEl
OVERHEAD TOWEL SQUAT • rEpS: 7 TEST
30 TiME liMiT: 2 MiNuTES
10 MiNuTE brEAk
KETTLEBELL DOUBLE SWING, SNATCH, PRESS, SQUAT • TiME: 1 MiNuTE wEiGhT: 12kG x2 2
TURKISHSPRINT
SUICIDE GET UP• •
TiME: lEvEl
4 KG • REPS: 1 PER
1 MiNuTE
WEIGHT: 6 TEST
SIDE • TIME LIMIT: 1 MINUTE 2
lEVEl 7 MEN coNdiTioNiNG
10 MiNuTE brEAk AGES 16-35
chEST PUSHUPS • frOM kNEES • rEpS: 10
lEvEl
TRISET�1 ThrEE SETS wiTh 30 SEcoNdS of 5 TESTSETS
rEST bETwEEN

5 MiNuTEpErbrEAk
SINGLE LEGGED
KETTLEBELLWITH
FIREFLIES BOX HOP
SWING ••TiME:
18"" boX
• WEIGHT:
PUSHUP • TiME: 30 SEcoNdS SidE
KG • TIME: 30 SECONDS CONTINUOUS
1 MiNuTE
12 31
lEvEl 4 TEST
TRISET�2
hAMSTriNGS ThrEE SETS WiTh 30 SEcONdS Of rEST bETWEEN
5 MiNuTE brEAk SETS
& GluTES BRIDGE • TiME: 1 MiNuTE
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE lEvEl 3 TEST 1
TRISET�2
GYM ThrEE
FINISHER
SUICIDE SPRINT SETS1 MiNuTE
EXERCISE
• TiME: wiTh 30 30
• TIME: SEcoNdS 5CONTINUOUS
of
SECONDS
MiNuTE brEAk SETS
rEST bETwEEN 4
2
DOUBLE UNDULATION ROPE • TiME: 1 MiNuTE 1
YOUR EXERCISE HERE
lEvEl 2 TEST
bAck 45 DEGREE ROW • rEpS: 10 1 MiNuTE brEAk
Additional “Gym Unique” exercise is required in the second Quad Set of Level 7. Program
owners are required to add a specific exercise of appropriate challenge that makes their
FitRanX program
kETTlEbEll SWiNG unique
WiTh 1" to their home
SUPER BAND gym. lEvEl 1 TEST
RESISTANCE • TiME: 1 MiNuTE WEiGhT: 8kG 2
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
kETTlEbEll SETS
SwiNG wiThwiTh 30 SEcoNdS
1" SUPER of rEST bETwEEN
BAND RESISTANCE • TiME: 1 SETS
MiNuTE wEiGhT: 12kG 2
PLANK
cOrE & AbS lEvEl • fOrEArMS ANd TOES • TiME: 45 SEcONdS
8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE
iNSTrucTor
DOUBLE UNDULATION ROPEcErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS
• TiME: 1 MiNuTE
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.
1

© FitRanX 20124

©©
fitranX 2012
fitranX 2012
© fitranX 2012
 lEVEl 1 8
lEvEl WOMEN
WOMEN
MEN STrENGTh AGES 56+
AGES16-35
16-35

TricEpS BENCH DIPS • rEpS: 10

ThErE iS oNly
ONly oNE
ONE wAy
WAy To
TO AchiEvE
AchiEvE ThE
ThE rANk
rANkof
OflEvEl
lEvEl88iNiNThE
ThEfiTrANX™
fiTrANX™SySTEM.
SySTEM.

STArTiNG wiTh
WiTh ThE
ThE lEvEl
lEvEl 77 TEST
TEST for
fOr your
yOur AppropriATE
ApprOpriATEAGE
AGEbrAckET
brAckETANd ANdGENdEr,
GENdEr,you
yOu
MuST coMplETE
cOMplETE All
All fiTrANX
fiTrANX™™ TESTS,
TESTS, froM
frOMlEvEl
lEvEl77To
TOlEvEl
lEvEl1 1AS
ASfollowS:
fOllOWS:

QuAdS OVERHEAD TOWEL SQUAT • rEpS: 30 TiME liMiT: 2 MiNuTES

lEvEl
lEvEl 77 TEST
TEST
10
10 MiNuTE
MiNuTE brEAk
brEAk

lEvEl
lEvEl 66 TEST
TEST
10 MiNuTE brEAk
chEST PUSHUPS • frOM kNEES • rEpS: 1010 MiNuTE brEAk

lEvEl
lEvEl 55 TEST
TEST
55 MiNuTE
MiNuTE brEAk
brEAk

hAMSTriNGS
lEvEl
lEvEl 44 TEST
TEST
BRIDGE • TiME: 1 MiNuTE
& GluTES 55 MiNuTE
MiNuTE brEAk
brEAk

lEvEl
lEvEl 33 TEST
TEST
55 MiNuTE
MiNuTE brEAk
brEAk

bAck 45 DEGREE ROW • rEpS: 10 lEvEl

lEvEl 22 TEST
TEST
11 MiNuTE
MiNuTE brEAk
brEAk

lEvEl
lEvEl 11 TEST
TEST
cOrE & AbS PLANK • fOrEArMS ANd TOES • TiME: 45 SEcONdS
lEvEl 8 iNSTrucTor cANdidATES will bE AblE To TEST AT oNE of ThE 3 NATioNwidE
lEvEl 8 iNSTrucTOr cANdidATES Will bE AblE TO TEST AT ONE Of ThE 3 NATiONWidE
iNSTrucTor cErTificATioN TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS
iNSTrucTOr cErTificATiON TESTS ruN 3 TiMES A yEAr. AfTEr bEiNG GrANTEd ThiS
TiTlE, you will bE AblE To cErTify your owN lEvEl 8 iNSTrucTorS.
TiTlE, yOu Will bE AblE TO cErTify yOur OWN lEvEl 8 iNSTrucTOrS.

© FitRanX 20124
©©fitranX 2012
FitRanX 2012