FitRanX- Improvement Warrior Fitness New Albany, Ohio

What is FitRanXâ„¢?

FitRanX™ is a comprehensive and standardized assessment system used for gauging individuals’ fitness levels. This is not a system based on how long you have been at Improvement Warrior Fitness New Albany or Hilliard or Columbus, or how much your Improvement Warrior Coach thinks you have improved. This is a REAL ranking system that took years to develop and perfect.

How does FitRanXâ„¢ work?

It works through standardized fitness assessments. There are 8 FitRanX™ levels with corresponding colors that represent each level. That means a level 5 in Columbus, OH  has to accomplish the same thing as a level 5 in London, England. The different levels are below. Testing protocol charts will be located at each studio as well.

It’s for the beginner who has never been in an organized fitness program before, and it is for the advanced athlete who is looking for that next physical challenge.

This page will have the different assessment level protocols as well as our schedule for upcoming assessment dates. These dates will also be emailed to you.

FitRanXâ„¢ is not a competition against other people in your classes or other members in Improvement Warrior Fitness. It is simply a way to give you simple, short-term goals to reach and hit on your way to your longer term goals. You are competing against YOU! To become the strongest version of YOU! To become the Improvement Warrior!

When your Improvement Warrior Coach feels you are ready, or you feel you are ready he/she/you will fill out your name in your desired time slot. We recommend even if you feel you are not ready to go ahead and do the assessment anyways because it still is a great workout, plus the only way you can get better is if you practice…. Our regular training sessions are basically your ‘practice’ for the FitRanX Assessment. Read how our owner, Jason Yun, struggled with a certain FitRanX Assessment here.

 

Youth Bracket 1: 7-10 years (Follows testing protocol for Age Bracket 2: 36-55)
Youth Bracket 2: 11-15 years (Follows testing protocol for Age Bracket 1: 16-35)

Fitness Assessment?

In order for you to progress from one level to the next, you must participate in a fitness assessment that uses specific exercises to determine strength within the exercises’ respective muscle groups. There is also a conditioning portion required for each level’s advancement. Through scientific testing and months of development in the FitRanX™ system, these exercises have been proven to allow you to demonstrate personal fitness growth in each major muscle group, as well as cardiovascular conditioning.

 

Improvement Warrior Fitness’  Fitness Ranking System keeps you motivated and gives you clear and specific goals to strive for while ensuring that you are achieving balanced, full-body fitness. You get maximum results under the supervision of the most qualified fitness instructors.

This is why FitRanX™ will be implemented and you can expect…

 It keeps you motivated!

 It gives you an abundance of short term goals to reach

 The testing days develop so much positive energy, everyone wants to be a part of it.

 With our ever changing F.L.O’s (Fat Loss Opportunity, aka Workouts), you will never be bored again.

 You become part of the team. Everyone helps each other reach their true potential.

 With FitRanXâ„¢ and our Red Light System you will never get injured again–Only getting stronger!

 FitRanX™ gets you RESULTS.

 

Assessment Days

Assessment days will always be during our Transition Week. Schedule is usually added for the next Transition week and FitRanX assessments during week 1 or 2 of the phase. You can see the schedule here and the upcoming transition weeks here.

 

.

Improvement Warrior Fitness FitRanX™ LEVEL 1

Protocol

Requirements Protocols: Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Levels are listed for each gender below: Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+). If you are in an older level and want to pass a younger level that is fine–BUT if you are in a younger level, you must pass that level.

Youth Bracket 1: 7-10 years (Follows testing protocol for Age Bracket 2: 36-55)
Youth Bracket 2: 11-15 years (Follows testing protocol for Age Bracket 1: 16-35)

Strength-

1.) USA 45 degree Row
Women: 20, 15, 10– Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 30, 25, 20– — Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Bodyweight Squat (Arms Forward)
Men & Women: 50, 40, 30 in 2:00

3.) Pushup elevated on 18″ box
Women: 10, 8, 6
Men: 25, 20, 15

5.) Hip Pop Up Bridge
Men & Women: 2:00, :90, :60

6.) Bridge
Men & Women: :90, :60, :45

 

Conditioning

1. Kettlebell 2-handed swing 2:00 Time Limit
Women (8kg)- 60, 40, 30 (6kg)
Men (12 kg)- 60, 40 (10kg), 30 (8kg)

2. Triset- Seal Jacks, Suitcase Carry, Mountain Climber (3 sets)
Men & Women: :30, :25, :20
Rest between sets: :60, :60, :75
Seal Jacks:

Suitcase Carry: Weight in % of bodyweight: M/W: 20/15%, 15/10%, 10/5%

Mountain Climber:

Improvement Warrior Fitness FitRanX™ LEVEL 2

Protocol

Requirements Protocols: Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Inverted Row (Equalizer or Power Rack Barbell)
Women: 8,6,4- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 10,8,6- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

 

2.) Arms Overhead Body Weight Squat
Men & Women: 60, 50, 40 in 2:00

3.) Pushups
Women (full): 10,8,6
Men (Full): 25, 20, 15

4.) Weighted Hip Pop Up (both legs down)
Women: 20 reps: Weight: as %: 10, 5, 5
Men: 20 reps: Weight as %: 15, 10, 5

 

5.) Side bridge
Men & Women: :45, :30, :15

 

 

Conditioning

1. Kettlebell Alternating Hands swing 2:00 Time Limit
Women- 60(10 kg), 50(8kg), 40 (6kg)
Men- 60(16kg), 50(14kg), 40(12kg)
You will alternate hands at the top each rep:

2. Quadset- Jump Rope, Farmer’s Walk, Floor Jacks, Alternating Rope Waves (3 sets)
Women: :45, :30, :20
Men: :45, :30, :20

Rest is : 60, :60, :45

1. Jump Rope

2. Farmer’s Walk

3. Floor Jacks

4. Alternating Rope waves

 

Improvement Warrior Fitness FitRanX™ LEVEL 3

Protocol

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

%- is based on clients body weight

1.) Inverted Row with feet elevated 18″
Women: 8, 6, 4 - Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 10, 8, 6- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Goblet Squat Kettlebell
Men/Women: 20 @ 20/15%, 15/10, 10/5

3.) 1/2 Kneeling Single KB PRess 
Men/Women: 5/5 @ 20/15%, 15/10%, 10/5%

4.) KB Double RDL
Men/Women: 20 @ 40/30%, 30/20, 20/10

5.) KB Roll to Post
Men/Women: 2/2 @ 20/15%, 15/10, 10/5

Conditioning

1. Kettlebell Alternating Swings 2:00 Time Limit
Men/Women- 60 (20/12kg), 50 (20/10), 40 (16/8kg)

2. Triset-

1. Frog Jump,
2. KB Rack Carry,
3. Bear Crawl,
4. Rope Alternating Waves
5. (3 sets)
6. Men/Women: :60, :45, :30
7. Rest: :45,  :60, :75

 

Improvement Warrior Fitness FitRanX™ LEVEL 4

Protocol

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Pullups with band assistance
Women (band size in () ): 6 (2″), 4 (2″), 4 (3″) (with 3″ band)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men (band size in () ): 10 (1″), 5 (1″) , 5 (2″)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Goblet Squat
Men/Women: 20 @ 25/20%, 20/15, 15/10

3.) Half Kneeling Single KB Press
Men/Women: 5/5 @ 25/20%, 20/15, 15/10

4.) KB RDL
Men/Women: 20 @ 50/40, 40/30, 30/20

5.) KB Roll to Post
Men/Women: 2/2 @ 25/20%, 20/15, 15/10

Conditioning

1. Kettlebell Double Clean 3:00 Time Limit
Men/Women: 60, 50, 40 @ 16/10kg, 14/8, 12/6

1. Triset #1-

1. Medium Box Jump
2. Waiter Walks KB: Weight: 25/20%, 20/15%, 15/10%
3. Table Top Crawl Forward
4. (3 sets)
5. Men/Women: :60, :45, :30
6. Rest: :45,  :60, :75

 

2. Triset #2

1. MED Ball Slams: 17 @ 40/20 lb, 12 @ 30/15, 7 @20/10 lb 
2. Jump Rope
3. KB Figure 8 Holds: Weight: 16/10 kg,  14/8 kg, 12/6 kg 
   
4. (3 sets)
5. Men/Women: :60, :45, :30
6. Rest: :45,  :60, :75

Improvement Warrior Fitness FitRanX™ LEVEL 5

Protocol

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Pullups with band assistance
Women: 6 (1″), 4 (1″), 4 (2″)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 10, 5, 5 (1″) - Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Front Squats KB Double
Men/Women: 10 @ 50/40%, 40/30, 30/20

3.) Standing Double KB Press
Men/Women:5 @ 50/40%, 40/30, 30/20

4.) KB Double SLDL
Men/Women: 5/5@ 50/40%, 40/30, 30/20

5.) Turkish Get Up KB
Women: 1/1 @ 25/20%, 20/15%, 15/10%

Conditioning:

1. Kettlebell Double Cleans 3:00 Time Limit
Women: 1:00, :45, :30
Men: 1:00, :45, :30

2. Triset #1

1. High Box Jump
2. KB Rack & Waiter’s Carry: Weight: 50/40%, 40/30%, 30/20%
3. Table Top Crawl Side to Side
4. Time: :60, :45, :30
5. Rest: :30, :45, 1:00
6. (3 sets)

3. Triset #2

1. Med Ball Slams: Reps/Weight: 20 @ 40/20 lb/ 15 @30/15 lb, 10 @20/10 lb
2. Jump Rope
3. KB Swing to Squat: Weight: 20/12 kg, 20/10 kg, 16/8 kg
4. Time: :60, :45, :30
5. Rest: :30, :45, 1:00
6. (3 sets)

 

 

Improvement Warrior Fitness FitRanX™ LEVEL 6

Protocol

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Pullups- See video from previous levels or click here. 
Women: 8 (1″), 6 (1″) , 6 (2″)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 15, 10, 5- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) KB Goblet Squats
Men/Women: 10 @ 60/50%, 50/40%, 40/30%

3.) Double Standing KB Overhead Press
Men/Women:5/5 @ 60/50%, 50/40%, 40/30%

4.) Double KB SLDL
Men/Women: 5/5 @ 60/50%, 50/40%, 40/30%

5.) Turkish Get Up KB
Men/Women: 1/1 @ 30/25%, 25/20%, 20/15%

 

Conditioning:

1. KB Snatch: 4:00: 100, 90, 80 reps @ 16/10 kg, 14/8 kg, 12/6 kg

2. Triset #1:

1. Low box 1-Leg Box Jump- See video in Level 7
2. Double KB Rack Carry: Weight: 60/50%, 50/40%, 40/30%
3. Table Top Crawl REVERSE
4. Time: :60, :45, :30
5. Rest: :30, :45, 1:00
6. (3 sets)

 

3. Triset #2

1. Med Ball Slams: Reps/Weight: 17 @50/25 lb, 12 @40/20 lb, 7 @30/15 lb
2. Jump Squats: 20, 15, 10
3. Kettlebell Double Swing/Clean/Press: 16/10 kg, 14/8 kg, 12/6kg 
4. Time: :60, :45, :30
5. Rest: :30, :45, 1:00
6. (3 sets)

 

Improvement Warrior Fitness FitRanX™ LEVEL 7

Protocol

Requirements Protocols:

Key: 10 (age bracket 1 Men)/8(age bracket 1 women, 8(Age 2 Men)/6(age 2 Women), 6(age 3 Men)/4 (age 3 women)

Weights indicated in % of body weight or in kilograms of kettlebells

Strength- 

1.) Pullups- See pullup technique video in Level 4
Women: 8, 6, 6 (1″)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 20, 15, 10- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) KB Double Front Squats
Men/Women: 10 @ 70/60%, 60/50%, 50/40%

3.) Standing Double KB Overhead Press

Men/Women: 5/5 @ 70/60%, 60/50%, 50/40%

4.) Double KB single leg deadlift SLDL
Men/Women: 5/5 @ 70/60%, 60/50%, 50/40%

5. KB Turkish Get-Up to High Windmill
men/women: 1/1 @35/30%, 30/25%, 25/20%

 

Conditioning:

1. KB Snatch: See snatch video in level 6 for details
4:00 @ 100, 90, 80 reps @ 20/12 kg, 20/10 kg, 16/8 kg

1. Triset #1

 

1. Single Leg Medium Box Jumps
2. Double KB Waiter’s (lockout) Carry: 70/60%, 60/50%, 40/30%
3. Spiderman Crawl
4. Time: :60, :45, :30
5. Rest: :30, :45, 1:00
6. (3 sets)

2. Triset #2

1. Med Ball Slams: reps/weight: 20 @50/25, 15 @40/20, 10@ 30/15 lb
2. Jump Squats: 25, 20, 15
3. Double KB Swing/Snatch/Clean/Press- See video below: 20/12 kg, 20/10 kg, 16/8 kg
4. (3 sets)
5. Time: :60, :45, :30 (box jump: :30/:30, :25/25, :15/15
6. Rest: :30, :45, :60Video is Double Swing/Snatch/Press/Squat- Squat not included in test, from snatch position drop bells down to clean up and then press it overhead. 
   

 

 

 

Improvement Warrior Fitness FitRanX™ LEVEL 8

Protocol

YOU HAVE TO GET HERE TO KNOW WHAT IT IS 🙂