Daily RAW: FR BW, SPARTA FitRanX

Greetings RAW Warriors,

Today is another FitRanX Bodyweight workout to go through, plus an update on the first testing battery of SPARTA FitRanX I did last night.

FitRanX Bodyweight Workout of the Day:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Overhead Towel Squat x8
2. Flutter Kicks x8
3. Total Body Extension x8
4. Single Leg Deadlift x8
5. Knee Tucks x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Single Leg Squat x8
2. Crunch and Flutter Kick x8
3. Single Leg Hop x8
4. Spiderman Push-Up x8
5. Plank Walk Ups x8
6. Single Leg Burpee x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Last night I put 7 girls through the testing battery of SPARTA FitRanX.  Things tested for strength/performance were:

Overhead Squats for time
Push-Ups on Knees up to 25
Plank Hold for time
KB Swings for time
10 Yard Dash
40 Yard Dash
Vertical Jump
Broad Jump

I didn't have time for the 20 Yard Shuttle test, but will do it on Friday's workout day.

All in all, it took about an hour for the above tests and allowed for warm-up & rest between the tests. For 7 athletes, I thought it went very well in testing.

One thing I like about the FitRanX testing protocols for the Levels is that I can use this testing battery I created, based off some of the Level 1 tests.  This allows me to see who might be capable of passing all of Level 1.  My post-testing will consist of Level 1, Level 2, or whichever Level the athletes attain near the end.  The performance tests of VJ, Broad Jump, 10 & 40 Yard Dashes will tell us more about the overall performance improvements, while the FitRanX Level Tests will center on all-around fitness improvements. It is a unique blend of all-around fitness, plus sports performance measurements.

I can't wait to do the next workout and move forward with this protocol!

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak