John, Renee, and Tarasa get their FitRanX Certs! Level Up, Baby!
FitRanX⢠is a comprehensive and standardized assessment system used for gauging individualsâ 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.
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.
FitRanX⢠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.
Ashley Levels up to Level 4
Age Bracket 1: 16-35 years
Age Bracket 2: 36-55 years
Age Bracket 3: 56+ years
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)
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 exercisesâ respective muscle groups. There is also a conditioning portion required for each levelâs 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 expectâ¦
 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 FitRanX⢠and our Red Light System you will never get injured again–Only getting stronger!
 FitRanX⢠gets you RESULTS.
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.
Angela pretty excited about passing her test 🙂
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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)
1.) USA 45 degree Row
Women: 20, 15, 10–Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 30, 25, 20–Â —Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
2.)Â Bodyweight Squat (Arms Forward)
Men & Women: 50, 40, 30 in 2:00
3.)Â Pushup elevated on 18″ box
Women:Â 10, 8, 6
Men:Â 25, 20, 15
5.) Hip Pop Up Bridge
Men & Women: 2:00, :90, :60
6.) Bridge
Men & Women: :90, :60, :45
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:
Weights indicated in % of body weight or in kilograms of kettlebells
1.) Inverted Row (Equalizer or Power Rack Barbell)
Women: 8,6,4-Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 10,8,6-Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
2.)Â Arms Overhead Body Weight Squat
Men & Women:Â 60, 50, 40 in 2:00
3.) Pushups
Women (full):Â 10,8,6
Men (Full):Â 25, 20, 15
4.)Â Weighted Hip Pop Up (both legs down)
Women: 20 reps: Weight: as %: 10, 5, 5
Men:Â 20Â reps: Weight as %: 15, 10, 5
5.) Side bridge
Men & Women: :45, :30, :15
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:Â :45, :30, :20
Rest is : 60, :60, :45
1. Jump Rope
2. Farmer’s Walk
3. Floor Jacks
4. Alternating Rope waves
Weights indicated in % of body weight or in kilograms of kettlebells
1.)Â Inverted Row with feet elevated 18″
Women: 8, 6, 4Â -Â Gender:Â (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.)Â Goblet Squat Kettlebell
Men/Women: 20 @ 20/15%, 15/10, 10/5
3.)Â 1/2 Kneeling Single KB PRessÂ
Men/Women: 5/5 @ 20/15%, 15/10%, 10/5%
4.)Â KB Double RDL
Men/Women:Â 20 @ 40/30%, 30/20, 20/10
5.)Â KB Roll to Post
Men/Women: 2/2 @ 20/15%, 15/10, 10/5
1. Kettlebell Alternating Swings 2:00 Time Limit
Men/Women- 60Â (20/12kg), 50 (20/10), 40 (16/8kg)
2. Triset-
Weights indicated in % of body weight or in kilograms of kettlebells
1.) Pullups with band assistance
Women (band size in () ): 6 (2″), 4 (2″), 4 (3″) (with 3″ band)-Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men (band size in () ): 10 (1″), 5 (1″) , 5 (2″)-Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
2.)Â Goblet Squat
Men/Women: 20 @ 25/20%, 20/15, 15/10
3.)Â Half Kneeling Single KB Press
Men/Women:Â 5/5 @ 25/20%, 20/15, 15/10
4.)Â KB RDL
Men/Women:Â 20 @ 50/40, 40/30, 30/20
5.)Â KB Roll to Post
Men/Women: 2/2 @ 25/20%, 20/15, 15/10
1. Kettlebell Double Clean 3:00 Time Limit
Men/Women: 60, 50, 40 @ 16/10kg, 14/8, 12/6
1. Triset #1-
2. Triset #2
Weights indicated in % of body weight or in kilograms of kettlebells
1.) Pullups with band assistance
Women: 6 (1″), 4 (1″), 4 (2″)-Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 10, 5, 5 (1″) -Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
2.)Â Front Squats KB Double
Men/Women: 10 @ 50/40%, 40/30, 30/20
3.)Â Standing Double KB Press
Men/Women:5 @ 50/40%, 40/30, 30/20
4.)Â KB Double SLDL
Men/Women: 5/5@ 50/40%, 40/30, 30/20
5.)Â Turkish Get Up KB
Women:Â 1/1 @ 25/20%, 20/15%, 15/10%
1. Kettlebell Double Cleans 3:00 Time Limit
Women: 1:00, :45, :30
Men:Â 1:00, :45, :30
2. Triset #1
3. Triset #2
Weights indicated in % of body weight or in kilograms of kettlebells
1.) Pullups- See video from previous levels or click here.Â
Women: 8 (1″), 6 (1″) , 6 (2″)-Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 15, 10, 5-Â Gender:Â (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.)Â Double Standing KB Overhead Press
Men/Women:5/5 @ 60/50%, 50/40%, 40/30%
4.)Â Double KB SLDL
Men/Women: 5/5 @ 60/50%, 50/40%, 40/30%
5.)Â Turkish Get Up KB
Men/Women:Â 1/1 @ 30/25%, 25/20%, 20/15%
1. KB Snatch: 4:00: 100, 90, 80 reps @ 16/10 kg, 14/8 kg, 12/6 kg
2. Triset #1:
3. Triset #2
Weights indicated in % of body weight or in kilograms of kettlebells
1.) Pullups- See pullup technique video in Level 4
Women: 8, 6, 6 (1″)-Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 20, 15, 10-Â Gender:Â (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
2.) KB Double Front Squats
Men/Women:Â 10 @ 70/60%, 60/50%, 50/40%
3.) Standing Double KBÂ 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%
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
2. Triset #2
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