FitRanx helps to provide you with an exact blueprint to get your body and fitness to your Ultimate Goal!

Recently, at Yun Fit The UN Bootcamp and Yun Fitness Bootcamps, we integrated the FitRanx Ranking Systems philosophies into our program design.

Our beliefs and methodologies have been based around these training systems for quite some time, but we had no baseline screening system for classifying if someone is able to safely enter our program to get the results they are looking for. Integrating this system into our large group format program design has been nothing short of amazing. Our team of superstar coaches here really believes that this form of ranking and standardizing movement is essential for safe, timely, and effective results.

What is FitRanX™?

FitRanX is a detailed and standardized rank position system useful for gauging individuals' fitness degrees. This isn't a system centered on depending on the length of time you have been at Improvement Warrior Fitness Hilliard or Columbus, or to what degree your Improvement Warrior Trainer believes you've improved. It Is a genuine ranking system that took years to produce and perfect.

How does FitRanX™ work?

It works through standardized fitness assessing. You will find 8 FitRanX levels with comparable colors that signify each level. That means a level 5 in Columbus, OH has to achieve precisely the same thing as a level 5 in London, England.

The various levels are below. Assessment protocol graphs will be found at each studio as well.

It's for the beginner who has never experienced an organized fitness program before, and it is for the advanced athlete who is searching for that next physical challenge.

This site is going to have the distinct testing level protocols in addition to our agenda for upcoming evaluations. These dates will also be emailed to you personally.

FitRanX is not a contest against others in your classes or other members in Yun Fitness. It's just a method to give you straightforward, short term targets to reach and hit on your way to your longer term targets. You're competing against YOU! To get to be the most powerful and strongest version of YOU! To become the Improvement Warrior!

Level 1: 16-35
Level 2: 36-55
Level 3: 55 and up

Fitness Assessment?

For one to advance from one degree to another, you need to take part in a fitness assessment which uses particular exercises to discover strength within the exercises' various individual muscle groups. There's also a conditioning piece neededfor each level's progress. Through scientific testing and months of development in the FitRanX system, these exercises are demonstrated to permit one to demonstrate personal fitness advancement in each major muscle group, including cardiovascular conditioning.

When you pass through the FitRanX system, you wear the color of your corresponding fitness level in RanX Band form whenever you're at the facility or outside in town. Colored T shirts may also be supplied for certain levels as well.

Yun Fitness Bootcamp's Fitness Rank System keeps you inspired and gives you clear and specific goals to strive for while ensuring that you will be reaching balanced, total-body fitness. You get maximum results underneath the oversight of the most qualified fitness instructors and educators.

This is the reason FitRanX is going to be executed and you can anticipate...

• It keeps you inspired!
• It provides you witha wealth of short-term goals to achieve
• The testing days develop so much positive energy, every person really wantsto be a part of it.
• With our ever changing F.L.O's (Fat Loss Opportunity aka Workouts, you'll never be bored again.
• You become a part of the team. Everyone helps each other reach their true potential.
• With FitRanX and our Red Light System you'll never get injured again-Only becoming stronger!
• FitRanX gets you RESULTS.

Assessment Days

FitRanX™ LEVEL 1

Protocol

Requirements Protocols:

Strength

1.) Bench Dips:
Women: 30, 20, 10
Men: 30, 20, 10

2.) Overhead Towel Squat 2:00 limit
Women: 50, 40, 30
Men: 50, 40, 30

3.) Pushups
Women (from knees): 25, 15, 10
Men (Full): 30, 20, 15

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

5.) USA 45 degree Row
Women: 20, 15, 10
Men: 30, 25, 20

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

Conditioning

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

2. Triset- Mountain Climber, High Pogo Jumps, Seal Jacks (3 sets with 1:00 rest between)
Women: :30, :20, :15
Men: :30, :20, :15

FitRanX™ LEVEL 2

Protocol

Requirements Protocols:

Strength

1.) Bench Dips with feet elevated:
Women: 12, 8, 4
Men: 25, 20, 15

2.) KB Goblet Squat followed by :30 squat hold
Women (8kg): 30, 20, 15
Men (12 kg): 30, 25, 20

3.) Pushups
Women (full): 10, 5, 3
Men (Full): 40, 30, 20

4.) Barbell Stiff Legged Deadlift (SLDL)
Women: 15 (65 pounds), 12 (55 lbs), 10 (45 lbs)
Men: 15 (115 lbs), 12 (105lbs), 10 (95 lbs)

5.) Barbell Bent Over Row
Women 45 pounds: 15, 10, 7
Men: 15 (115), 12 (105), 10 (95)

6.) Bridge Up/Downs
Women: :60, :30, :20
Men: :60, :45, :30

Conditioning

1. Kettlebell Alternating Hands swing 2:00 Time Limit
Women (8kg)- 60, 40, 20
Men (12 kg)- 60, 40, 20

2. Triset- Burpee, KB Swing to Goblet Squat, Flutter Kicks with Overhead KB Hold (3 sets with 1:00 rest between)
Women: :45, :30, :20
Men: :45, :30, :20  

FitRanX™ LEVEL 3

Protocol

Requirements Protocols:

Strength

1.) Bench Dips with feet elevated:
Women: 20, 12, 8
Men: 35, 30, 25

2.) Dumbbell or Kettlebell Split Squat
Women: 20 (20 lbs), 12 (15 lbs), 12 (10 lbs)
Men: 15 (50 lbs), 15 (40 lbs), 12 (30 lbs)

3.) Pushups
Women (full): 20, 5, 3
Men (DIVEBOMBER): 30,20, 10

4.) Dumbbell Renegade Row 
Women: 15 (12 pounds), 12 (10 lbs), 10 (8 lbs)
Men: 15 (25 lbs), 12 (20lbs), 10 (15 lbs)

5.) Biceps Curls
Women (DUMBBELLS): 20 (15 lbs), 12 (12 lbs), 10 (8lbs)
Men BARBELL: 15 (50), 13 (45), 7 (45)

6.) Side bridge
Women: :60, :30, :20
Men (holding weight over shoulder): :75 (15lbs), :60 (10 lbs), :45 (5 lbs)

Conditioning

1. Kettlebell Double Clean 2:00 Time Limit
Women (6kg)- 60, 40, 20
Men (12 kg)- 60, 40, 30 (8 kg)

Kettlebell Clean Tutorial

2. Triset- Frog Jump with squat thrust, bear crawl, centipede (3 sets with 1:00 rest between)
Women: :45, :30, :20
Men: :45, :30, :20

FitRanX™ LEVEL 4

Protocol

Requirements Protocols:

Strength

1.) Pullups with band assistance
Women (Using 2" purple or blue band): 5, 3, 1
Men (using 1" red or black band): 10, 7, 4

2.) Dumbbell kickback from Bridge position
Women: 25 (8 lbs), 20 (5 lbs), 15 (3 lbs)
Men: 30(15 lbs), 25 (10 lbs), 20 (8 lbs)

3.) Barbell Box Squat
Women: 20 (85), 15 (60), 12 (45)
Men: 15 (155), 12 (135), 10 (115)

4.) Clapping Pushups
Women (from knees): 5, 3, 1
Men: 20, 15, 10

5.) Dumbbell Renegade Row with feet elevated
Women: 15 (12 pounds), 12 (10 lbs), 10 (8 lbs)
Men: 15 (25 lbs), 12 (20lbs), 10 (15 lbs)

6.) Hanging or propped knee raises 1:00 time limit
Women (is # on equalizer): 40 (25), 30 (18), 20 (12)
Men: 40 (25), 30 (18), 20 (12)

Conditioning

1. Kettlebell Snatch 5:00 Time Limit
Women (8kg)- 100, 90, 80
Men (12 kg)- 100, 90, 80

Kettlebell Snatch Tutorial 

2. Triset- KB Alt Swing, High pogo Jumps, KB Figure 8 to hold (3 sets with 1:00 rest between)
Women (8 kg): :60/2:00/:60, :45/:90/:45, :30/:60/:30
Men (12kg): :60/2:00/:60, :45/:90/:45, :30/:60/:30

FitRanX™ LEVEL 5

Protocol

Requirements Protocols:

Strength

1.) Pullups with band assistance

Women (Using 2" purple or blue band): 10, 7, 4- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+) Men (using 1" red or black band): 20, 15, 10- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Dips Women using 1" band assist: 10, 7, 4
Men: 20, 15, 10

3.) Barbell Box Squat Women: 20 (105), 15 (80), 12 (60)
Men: 15 (175), 12 (155), 10 (135)

4.) Clapping Pushups Women (from knees): 10, 7, 4
Men: 30,20, 15

5.) Barbell Deadlift Women: 15 (12 pounds), 12 (10 lbs), 10 (8 lbs) Men: 15 (25 lbs), 12 (20lbs), 10 (15 lbs)

6.) Swiss Ball Pike Women: 20, 15, 10
Men: 30, 20, 15

Conditioning:

1. Box Jumps: Triset #1, 3 sets back to back to back, :30 rest between 

Women: 1:00, :45, :30
Men: 1:00, :45, :30

2. Kettlebell Double Swing/Clean/Squat

Women (8 kg): 1:00, :45, :30
Men (12kg): 1:00, :45, :30

3. Dynamic Spiderman Pushup Bridge (Fireflies)

Women: 1:00, :45, :30
Men: 1:00, :45, :30

TRISET #2: 3 sets back to back to back, :30 rest between 

1. KB Alternating Swing

Women (8kg): 1:00, :45, :30
Men (16 kg): 1:00, :45, :30 (12 kg)

2. Kettlebell Low Windmill- Both Sides

Women (8 kg): 1:00, :45, :30
Men (16kg): 1:00, :45, :30 (12 kg)  

FitRanX™ LEVEL 6

Protocol

Requirements Protocols:

Strength

1.) Pullups 

Women (Using 1" Red or Black band): 10, 7, 6- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+) Men: 10, 7, 15 (1" black or red band)- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Swiss Ball Triceps Extension (1:00 time limit)

Women: 20, 15, 10
Men: 30, 25, 20

3.) Barbell Box Squat

Women: 20 (125), 15 (105), 12 (80)
Men: 15 (205), 12 (175), 10 (145)

4.) USA elevated Pushups
Women: 10, 7, 4
Men: 30, 20, 15

5.) DB or KB single leg deadlift SLDL

Women: 25 (30 pounds), 25 (20 lbs), 25 (15 lbs)
Men: 30 (50 lbs), 30 (40lbs), 30 (30 lbs)

Conditioning:

1. Single Leg Air Jump Rope or hops: Triset #1, 3 sets back to back to back, :30 rest between 

Women: :30, :25, :20 (each leg)
Men: :30, :25, :20 (each leg)

2. Kettlebell Double Swing/Snatch/Press/Squat

Women (8 kg): 1:00, :45, :30
Men (12kg): 1:00, :45, :30

3. Spiderman Pushup Bridge (Fireflies/Pushup)

Women: 1:00, :45, :30
Men: 1:00, :45, :30

Conditioning #2: 2 sets back to back, :30 rest between 

1. Alternating Rope Slams or Waves or Lateral Waves

Women: 1:00, :45, :30
Men: 1:00, :45, :30

2. KB Swing with 1" band resistance 

Women (8kg): 1:00, :45, :30
Men (12 kg): 1:00, :45, :30 (8 kg)

FitRanX™ LEVEL 7

Protocol

Requirements Protocols:

Strength

1.) Pullups 

Women: 5, 3, 2- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)
Men: 20, 15, 8- Gender: (Age Bracket 1 16-35), (Age Bracket 2 (36-55), (Age Bracket 3 56+)

2.) Barbell Box Squat: 2:00 Time Limit

Women: 70 (70), 60 (50), 50 (30)
Men: 70 (135), 60 (105), 50 (75)

3.) Pushup Hops (Traversing Pushups)

Women: 40 feet, 30 ft, 20 ft
Men: 80 feet, 60 ft, 30 ft

4.) USA 3 point knee tuck 

Women: 1:00, :45, :30
Men: 1:00, :45, :30

5.) DB or KB single leg deadlift SLDL

Women: 15 (60 pounds), 15 (50 lbs), 15 (45 lbs)
Men: 20 (80 lbs), 20 (70lbs), 20 (60 lbs)

6.) Dips: Weighted

Women: 10, 7, 4 (body weight)
Men: 20 (45 lbs), 15 (35 lbs), 12 (25 lbs)

Conditioning:

1. Single Leg Box Jumps: Triset #1, 3 sets back to back to back, :30 rest between 

Women: :30 (12" box), :30 (6" box), :20 (6")
Men: :30 (18"), :30 (12"), :30 (6")

2. Suicide Sprint

Women: 1:00, :45, :30
Men: 1:00, :45, :30  

Triset #2: 3 sets back to back to back, :30 rest between 

1. Alternating Rope Slams or Waves or Lateral Waves

Women: 1:00, :45, :30
Men: 1:00, :45, :30

2. KB Swing with 1" band resistance 

Women (8kg): 1:00, :45, :30
Men (12 kg): 1:00, :45, :30 (8 kg)

3. KB Turkish Getup

Women (8kg): 3/3, 2/2, 1/1
Men: 3/3 (12 kg), 2/2 (12 kg), 1/1 (8kg)

4. KB Double Windmill- Weight in each hand

Women (8kG): 1:00, :45, :30
Men: 1:00 12 kg, :45 12 kg, :30 8 kg

Conditioning #4: Improvement Warrior Fitness Special 

100 1/2 Burpees: Men and women protocol: No pushup, jump at top

1. 100 1/2 burpees (>6:00)
2. 100 1/2 burpees (>8:00)
3. 100 1/2 burpees (>10:00)

FitRanX™ LEVEL 8

Protocol

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