FitRanX® Bodyweight % and Box Heights
Single KB Weights (kgs)
Weight Class BW lbs 5% 10% 15% 20% 25% 30% 35%
Fly Weight 1-124.9 4 6 8 12 14 16 18
Bantam Weight 125-149.9 6 8 12 14 16 18 20
Feather Weight 150-174.9 8 12 14 16 18 20 24
Light Weight 175-199.9 12 14 16 18 20 24 28
Welter Weight 200-224.9 14 16 18 20 24 28 32
Middle Weight 225-249.9 16 18 20 24 28 32 36
Super Middle Wt 250-274.9 18 20 24 28 32 36 40
Heavy Weight 275-299.9 20 24 28 32 36 40 44
Super heavy Wt 300+ 24 28 32 36 40 44 48
Double KB Weights (kgs)
Weight Class BW lbs 10% 20% 30% 40% 50% 60% 70%
Fly Weight 1-124.9 4's 6's 8's 12's 14's 16's 18's
Bantam Weight 125-149.9 6's 8's 12's 14's 16's 18's 20's
Feather Weight 150-174.9 8's 12's 14's 16's 18's 20's 24's
Light Weight 175-199.9 12's 14's 16's 18's 20's 24's 28's
Welter Weight 200-224.9 14's 16's 18's 20's 24's 28's 32's
Middle Weight 225-249.9 16's 18's 20's 24's 28's 32's 36's
Super Middle Wt 250-274.9 18's 20's 24's 28's 32's 36's 40's
Heavy Weight 275-299.9 20's 24's 28's 32's 36's 40's 44's
Super heavy Wt 300+ 24's 28's 32's 36's 40's 44's 48's
* If gym has KBs that are in lbs and not kg, then refer to the chart below and use the corresponding size in lbs.
* If gym does not have "inbetween" sizes (6kg, 10kg, 14kg, 18kg), use the heavier size (8kg, 12kg, 16kg, 20kg)
Box Height Under 5’6” 5’6” and Over
Bracket 1
High 18” 24”
Medium 12” 18”
Low 6” 12” KB kg to LB conv
1 kg = 2.2 lbs 20 kg or 45 lb
4 kg or 10 lb 22 kg or 50 lb
Box Height Under 5’6” 5’6” and Over
6 kg or 15 lb 24 kg or 55 lb
Bracket 2
8 kg or 20 lb 28 kg or 60 lb
High 12” 18”
10 kg or 25 lb 32 kg or 70 lbs
Medium 6” 12”
12 kg or 25 lb 36 kg or 80 lb
Low 1” 6”
14 kg or 30 lb 40 kg or 90 lb
16 kg or 35 lb 44 kg or 100 lb
Box Height Under 5’6” 5’6” and Over 18 kg or 40 lb 48 kg or 110 lb
Bracket 3
High 6” 12”
Medium 1” 6”
Low Line 1”
© FitRanX 2016
LEVEL 1 STRENGTH MEN WOMEN AGES 16-35
PULL 45 DEGREE INVERTED ROW • REPS: 30 REPS: 20
REST 1 MINUTE
SQUAT BODYWEIGHT SQUAT ARMS FORWARD • REPS: 50 REPS: 50 • TIME LIMIT: 2 MINUTES FOR BOTH
REST 1 MINUTE
PUSH PUSHUPS WITH HANDS ELEVATED - 18" BENCH OR BOXES • REPS: 25 REPS: 10
REST 1 MINUTE
HINGE STATIC BRIDGE • TIME: 2 MINUTES FOR BOTH
REST 1 MINUTE
CORE PLANK – FOREARMS & TOES • TIME: 90 SECONDS FOR BOTH
REST 1 MINUTE
© FitRanX 2016
LEVEL 1 CONDITIONING MEN WOMEN AGES 16-35
KETTLEBELL SWING • REPS: 60 • WEIGHT: 12KG REPS: 60 • WEIGHT: 8KG TIME LIMIT: 2 MINUTES FOR BOTH
REST 1 MINUTE
TRISET - 3 ROUNDS WITH 1:00 MINUTE REST BETWEEN ROUNDS
SEAL JACKS • TIME LIMIT: 30 SECONDS FOR BOTH 1
SUITCASE CARRY • WEIGHT: 20% BW WEIGHT: 15% BW • TIME LIMIT: 30 SECONDS/SWITCH HANDS HALFWAY 2
MOUNTAIN CLIMBERS • TIME LIMIT: 30 SECONDS FOR BOTH 3
© FitRanX 2016
LEVEL 2 STRENGTH MEN WOMEN AGES 16-35
PULL INVERTED ROW • REPS: 10 REPS: 8
REST 1 MINUTE
SQUAT BODYWEIGHT SQUAT ARMS OVERHEAD • REPS: 60 REPS: 60 • TIME LIMIT: 2 MINUTES FOR BOTH
REST 1 MINUTE
PUSH PUSHUPS • REPS: 25 REPS: 10
REST 1 MINUTE
HINGE WEIGHTED HIP THRUST • REPS: 20 • WEIGHT: 15% OF BODY WEIGHT REPS: 20 • WEIGHT: 10% OF BODY WEIGHT
REST 1 MINUTE
CORE SIDE PLANK – FROM FOREARMS • TIME: 45 SECONDS PER SIDE FOR BOTH
REST 1 MINUTE
© FitRanX 2016
LEVEL 2 CONDITIONING MEN WOMEN AGES 16-35
KETTLEBELL ALT SWING • REPS: 60 • WEIGHT: 16KG REPS: 60 • WEIGHT: 10KG TIME LIMIT: 2 MINUTES FOR BOTH
REST 1 MINUTE
QUADSET - 3 ROUNDS WITH :45 SECONDS REST BETWEEN ROUNDS
JUMP ROPE • TIME LIMIT: 45 SECONDS FOR BOTH 1
FARMERS WALK • WEIGHT: 30% WEIGHT: 20% • TIME LIMIT: 45 SECONDS FOR BOTH 2
FLOOR JACKS • TIME LIMIT: 45 SECONDS FOR BOTH 3
UNDULATING ROPE • TIME LIMIT: 45 SECONDS FOR BOTH • ROPE: 30'x1.5" 4
© FitRanX 2016
LEVEL 3 STRENGTH MEN WOMEN AGES 16-35
PULL INVERTED ROW W/ FEET ELEVATED 18" • REPS: 10 REPS: 8
REST 1 MINUTE
SQUAT GOBLET SQUAT • WEIGHT: 20% OF BODY WEIGHT WEIGHT: 15% OF BODY WEIGHT • REPS: 20 FOR BOTH
REST 1 MINUTE
HALF-KNEELING SINGLE KB PRESS - PRESS ON SAME SIDE AS DOWN KNEE
PUSH
WEIGHT: 20% OF BODY WEIGHT WEIGHT: 15% OF BODY WEIGHT • REPS: 5 PER ARM FOR BOTH
REST 1 MINUTE
HINGE DBL KB DL • WEIGHT: 40% OF BODY WEIGHT WEIGHT: 30% OF BODY WEIGHT • REPS: 20 FOR BOTH
REST 1 MINUTE
CORE KB ROLL TO POST • WEIGHT: 20% OF BODY WEIGHT WEIGHT: 15% OF BODY WEIGHT • REPS: 2 EACH SIDE
REST 1 MINUTE
© FitRanX 2016
LEVEL 3 CONDITIONING MEN WOMEN AGES 16-35
KETTLEBELL ALT SWING • REPS: 60 • WEIGHT: 20KG REPS: 60 • WEIGHT: 12KG TIME LIMIT: 2 MINUTES FOR BOTH
REST 1 MINUTE
QUADSET - 3 ROUNDS WITH :45 SECONDS REST BETWEEN ROUNDS
FROG LEAP • TIME LIMIT: 60 SECONDS FOR BOTH 1
SINGLE RACK CARRY • WEIGHT: 20% WEIGHT: 15% • TIME LIMIT: 60 SEC/ SWITCH HANDS HALFWAY FOR BOTH 2
BEAR CRAWL • TIME LIMIT: 60 SECONDS FOR BOTH 3
UNDULATING ROPE • TIME LIMIT: 60 SECONDS FOR BOTH • ROPE: 30'x1.5" 4
© FitRanX 2016
LEVEL 4 STRENGTH MEN WOMEN AGES 16-35
PULL PULL UPS WITH SUPERBAND ASSIST • SUPERBAND: 1” • REPS: 10 SUPERBAND: 2” • REPS: 6
REST 1 MINUTE
SQUAT GOBLET SQUAT • WEIGHT: 25% OF BODY WEIGHT WEIGHT: 20% OF BODY WEIGHT • REPS: 20 FOR BOTH
REST 1 MINUTE
HALF-KNEELING SINGLE KB PRESS - PRESS ON SAME SIDE AS DOWN KNEE
PUSH
WEIGHT: 25% OF BODY WEIGHT WEIGHT: 20% OF BODY WEIGHT • REPS: 5 PER ARM FOR BOTH
REST 1 MINUTE
HINGE DBL KB DL • WEIGHT: 50% OF BODY WEIGHT WEIGHT: 40% OF BODY WEIGHT • REPS: 20 FOR BOTH
REST 1 MINUTE
CORE KB ROLL TO POST • WEIGHT: 25% OF BODY WEIGHT WEIGHT: 20% OF BODY WEIGHT • REPS: 2 EACH SIDE
REST 1 MINUTE
© FitRanX 2016
LEVEL 4 CONDITIONING MEN WOMEN AGES 16-35
KB DBL CLEAN • REPS: 60 • WEIGHT: 16KG REPS: 60 • WEIGHT: 10KG TIME LIMIT: 3 MINUTES FOR BOTH
REST 1 MINUTE
TRISET 1 - 3 ROUNDS WITH :30 SECONDS REST BETWEEN ROUNDS
MEDIUM BOX JUMP • TIME LIMIT: 60 SECONDS FOR BOTH 1
WAITERS WALK • WEIGHT: 25% WEIGHT: 20% • TIME LIMIT: 60 SEC/ SWITCH HANDS HALFWAY FOR BOTH 2
TABLE TOP CRAWL FORWARD • TIME LIMIT: 60 SECONDS FOR BOTH 3
© FitRanX 2016
LEVEL 4 CONDITIONING MEN WOMEN AGES 16-35
REST 1 MINUTE BETWEEN TRISETS
TRISET 2 - 3 ROUNDS WITH :30 SECONDS REST BETWEEN ROUNDS
MED BALL SLAMS • WEIGHT: 40lbs WEIGHT: 20lbs • SLAMS: 17 SLAMS IN 60 SECONDS FOR BOTH 1
JUMP ROPE • TIME LIMIT: 60 SECONDS FOR BOTH 2
FIGURE 8 TO HOLD • WEIGHT: 16kg WEIGHT: 10kg • TIME LIMIT: 60 SECONDS FOR BOTH 3
© FitRanX 2016
LEVEL 5 STRENGTH MEN WOMEN AGES 16-35
PULL PULL UPS • SUPERBAND: NO • REPS: 10 SUPERBAND: 1” • REPS: 6
REST 1 MINUTE
FRONT SQUATS: DBL KETTLEBELL
SQUAT
WEIGHT: 50% OF BODY WEIGHT WEIGHT: 40% OF BODY WEIGHT • REPS: 10 FOR BOTH
REST 1 MINUTE
STANDING PRESS: DOUBLE KB
PUSH
WEIGHT: 50% OF BODY WEIGHT WEIGHT: 40% OF BODY WEIGHT • REPS: 5 FOR BOTH
REST 1 MINUTE
HINGE DBL KB SLDL • WEIGHT: 50% OF BODY WEIGHT WEIGHT: 40% OF BODY WEIGHT • REPS: 5 PER LEG FOR BOTH
REST 1 MINUTE
CORE TGU • WEIGHT: 25% OF BODY WEIGHT WEIGHT: 20% OF BODY WEIGHT • REPS: 1 EACH SIDE FOR BOTH
REST 1 MINUTE
© FitRanX 2016
LEVEL 5 CONDITIONING MEN WOMEN AGES 16-35
KB DBL CLEAN • REPS: 60 • WEIGHT: 20KG REPS: 60 • WEIGHT: 12KG TIME LIMIT: 3 MINUTES FOR BOTH
REST 1 MINUTE
TRISET 1 - 3 ROUNDS WITH :30 SECONDS REST BETWEEN ROUNDS
HIGH BOX JUMP • TIME LIMIT: 60 SECONDS FOR BOTH 1
RACK & WAITERS CARRY • WEIGHT: 50% WEIGHT: 40% • TIME LIMIT: 60 SEC/SWITCH HANDS HALFWAY 2
TABLE TOP CRAWL SIDE TO SIDE • TIME LIMIT: 60 SECONDS FOR BOTH 3
© FitRanX 2016
LEVEL 5 CONDITIONING MEN WOMEN AGES 16-35
REST 1 MINUTE BETWEEN TRISETS
TRISET 2 - 3 ROUNDS WITH :30 SECONDS REST BETWEEN ROUNDS
MED BALL SLAMS • WEIGHT: 40lbs WEIGHT: 20lbs • SLAMS: 20 SLAMS IN 60 SECONDS FOR BOTH 1
JUMP ROPE • TIME LIMIT: 60 SECONDS FOR BOTH 2
KB SWING TO GS • WEIGHT: 20kg WEIGHT: 12kg • TIME LIMIT: 60 SECONDS FOR BOTH 3
© FitRanX 2016
LEVEL 6 STRENGTH MEN WOMEN AGES 16-35
PULL PULL UPS • SUPERBAND: NO • REPS: 15 SUPERBAND: 1” • REPS: 8
REST 1 MINUTE
FRONT SQUATS: DBL KETTLEBELL
SQUAT
WEIGHT: 60% OF BODY WEIGHT WEIGHT: 50% OF BODY WEIGHT • REPS: 10 FOR BOTH
REST 1 MINUTE
STANDING PRESS: DOUBLE KB
PUSH
WEIGHT: 60% OF BODY WEIGHT WEIGHT: 50% OF BODY WEIGHT • REPS: 5 FOR BOTH
REST 1 MINUTE
HINGE DBL KB SLDL • WEIGHT: 60% OF BODY WEIGHT WEIGHT: 50% OF BODY WEIGHT • REPS: 5 PER LEG FOR BOTH
REST 1 MINUTE
CORE TGU • WEIGHT: 30% OF BODY WEIGHT WEIGHT: 25% OF BODY WEIGHT • REPS: 1 EACH SIDE FOR BOTH
REST 1 MINUTE
© FitRanX 2016
LEVEL 6 CONDITIONING MEN WOMEN AGES 16-35
KB SNATCH • REPS: 100 • WEIGHT: 16KG REPS: 100 • WEIGHT: 10KG TIME LIMIT: 4 MINUTES FOR BOTH
REST 1 MINUTE
TRISET 1 - 3 ROUNDS WITH :30 SECONDS REST BETWEEN ROUNDS
LOW SINGLE LEG BOX JUMP • TIME LIMIT: 60 SECONDS FOR BOTH/SWITCH LEG HALFWAY 1
DOUBLE RACK CARRY • WEIGHT: 60% WEIGHT: 50% • TIME LIMIT: 60 SECS 2
TABLE TOP CRAWL REVERSE • TIME LIMIT: 60 SECONDS FOR BOTH 3
© FitRanX 2016
LEVEL 6 CONDITIONING MEN WOMEN AGES 16-35
REST 1 MINUTE BETWEEN TRISETS
TRISET 2 - 3 ROUNDS WITH :30 SECONDS OF REST BETWEEN ROUNDS
MED BALL SLAMS • WEIGHT: 50lbs WEIGHT: 25lbs • SLAMS: 17 SLAMS IN 60 SECONDS FOR BOTH 1
JUMP SQUATS • REPS: 20 JUMPS FOR BOTH • TIME LIMIT: 60 SECONDS FOR BOTH 2
DBL KB SWING CLEAN PRESS • WEIGHT: 2 X 16 KG WEIGHT: 2 X 10 KG • TIME LIMIT: 60 SECONDS FOR BOTH 3
© FitRanX 2016
LEVEL 7 STRENGTH MEN WOMEN AGES 16-35
PULL PULL UPS • SUPERBAND: NO • REPS: 20 SUPERBAND: NO • REPS: 8
REST 1 MINUTE
FRONT SQUATS: DBL KETTLEBELL
SQUAT
WEIGHT: 70% OF BODY WEIGHT WEIGHT: 60% OF BODY WEIGHT • REPS: 10 FOR BOTH
REST 1 MINUTE
STANDING PRESS: DOUBLE KB
PUSH
WEIGHT: 70% OF BODY WEIGHT WEIGHT: 60% OF BODY WEIGHT • REPS: 5 FOR BOTH
REST 1 MINUTE
HINGE DBL KB SLDL • WEIGHT: 70% OF BODY WEIGHT WEIGHT: 60% OF BODY WEIGHT • REPS: 5 PER LEG FOR BOTH
REST 1 MINUTE
TGU TO HIGH WINDMILL
CORE
WEIGHT: 35% OF BODY WEIGHT WEIGHT: 30% OF BODY WEIGHT • REPS: 1 EACH SIDE FOR BOTH
REST 1 MINUTE
© FitRanX 2016
LEVEL 7 CONDITIONING MEN WOMEN AGES 16-35
KB SNATCH • REPS: 100 • WEIGHT: 20KG REPS: 100 • WEIGHT: 12KG TIME LIMIT: 4 MINUTES FOR BOTH
REST 1 MINUTE
TRISET 1 - 3 ROUNDS WITH :30 SECONDS REST BETWEEN ROUNDS
MEDIUM SINGLE LEG BOX JUMP • TIME LIMIT: 60 SECONDS FOR BOTH/SWITCH LEG HALFWAY 1
DOUBLE WAITERS CARRY • WEIGHT: 70% WEIGHT: 60% • TIME LIMIT: 60 SECONDS 2
SPIDERMAN CRAWL • TIME LIMIT: 60 SECONDS FOR BOTH 3
© FitRanX 2016
LEVEL 7 CONDITIONING MEN WOMEN AGES 16-35
REST 1 MINUTE BETWEEN TRISETS
TRISET 2 - 3 ROUNDS WITH :30 SECONDS REST BETWEEN ROUNDS
MED BALL SLAMS • WEIGHT: 50lbs WEIGHT: 25lbs • SLAMS: 20 SLAMS IN 60 SECONDS FOR BOTH 1
JUMP SQUATS • REPS: 25 JUMPS FOR BOTH • TIME LIMIT: 60 SECONDS FOR BOTH 2
DBL KB SWING SNATCH CLEAN PRESS • WEIGHT: 2 X 20 KG WEIGHT: 2 X 12 KG • TIME LIMIT: 60 SECONDS 3
© FitRanX 2016
