ranking breakdown

In tradition of Chinese Martial Arts, our programs are designed to their corresponding color - 

8 colors total in our system to help you know where you stand in your training. Ranks are specifically designed for this fitness program and are not Certified Sash rankings for a school.

Start with the White Rank program to work on your foundation then progress to the next following rank. Complete any program and you'll be eligible to purchase celebratory swag to recognize your hard work. Remember - "Gongfu" means exactly that, "Hard Work".

White rank

1 month training - Basics

This is where it all begins. Learn the basics of Shaolin gongfu, combined with a bodyweight-only training program and running at your convenience.

10 miles / 8 strength workouts /8 Gongfu Sessions

Yellow rank

1 month training - Flexibility

This month long training focuses on basics learned from White Sash and incorporating longer stretching sessions to improve overall flexibility.

12 miles / 8 strength workouts /8 Gongfu Sessions

orange rank

1 month training - Advanced Flexibility

The final rank to the Basic Series. This program's focus is on Advanced Flexibility, with harder stretches to encourage Shaolin-level flexibility. 

19 miles / 8 strength workouts /8 Gongfu Sessions

green rank

1 month training - Leg Strength

The first Pro program in Gongfu Fit. Everything learned in the Basic series will be pushed further with a focus to developing stronger legs through harder kicks and runs.

14 miles / 8 strength workouts /8 Gongfu Sessions

Blue rank

1.5 months training - Adv. Conditioning

Ready to push yourself? This program covers 6-7 weeks in 2 parts of advanced training towards tough cardio conditioning and agility exercises.

21 miles / 12 strength workouts /13 Gongfu Sessions

red rank

1.5 months training - Strength Building

The first program requiring access to weights and a staff. You'll perform supersets with weights, staff work and endurance running, combined into 2 parts! 

51 miles / 12 strength workouts /13 Gongfu Sessions

brown rank

2 months training - Power Building

The 2nd hardest program in the series - 2 months of hard, dedicated training focused on strength with weight-training and hills to build power.

58 miles / 16 strength workouts /16 Gongfu Sessions

Black Rank

3 months training - All the Above

The ultimate test of your strength and conditioning. Combining all aspects of the past rank programs into 3 months (4 parts) of hard training with a challenge to cap it off.

115 miles / 24 strength workouts /24 Gongfu Sessions

Rankings
Length
Focus
Equipment
Mileage
Strength Workouts
Gongfu Sessions
Membership
White Rank
1 month
Basics
None
10
8
8
Basic
Yellow Rank
1 month
Flexibility
None
12
8
8
Basic
Orange Rank
1 month
Advanced Flexibility
None
14
8
8
Basic
Green Rank
1 month
Leg Strength
Pull-up Bar
19
8
8
Pro
Blue Rank
1.5 months
Advanced Conditioning
Medicine Ball
21
12
13
Pro
Red Rank
1.5 months
Strength
Weights & Staff
51
12
13
Pro
Brown Rank
2 months
Power
Weights & Staff
58
16
16
Pro
Black Rank
3 months
All the above
Weights & Staff
115
24
24
Pro
TOTAL
12 months / 1 year
300
96
120