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The UBRR - Upper Body Round Robin
The Upper Body Round Robin (UBRR) has been growing more popular over the past year. It seems a large variety of Special Operations units are not only using this test as a form of group suffering and maintenance programming, but many are also using it as part of the selection process. I was recently asked to create a program around this test and a sample training week has been created for this article. The actual UBRR test and how to score it above the minimum standards is located below:
The UBRR (Upper Body
Round Robin) Events: •
Minimal rest in between events < 1 min
Some
people do not have a rope to climb - Substitute for a rope:
The Towel Pullup Sample
Week of UBRR Training
Warm Up with Lightweight
Shoulder workout Pullups / Abs Swim or Run Workout BURPEE Day Run / warmup 10 minutes
chest / arm / legs... Bench Press BW -
80% bodyweight max reps Burpee
100yd - for 100yd = broad jump - drop forward to pushup position -
stand back up - repeat for 100yds. Cool down run, bike, or swim 30 minutes - easy
pace Stretch Legs Well Cardio
Day - Military Triathlon Run 3 miles Swim 500m timed swim Warmup With 10 min jog / stretch Repeat 6 times *Mix in towel or rope
pullups 5 reps - if no rope to climb Run 3 miles Shuttle Runs x 5 sets - rest 1
min each run Run 1 mile at goal 5 mile pace Repeat 5
times
Lightweight
Shoulder workout Repeat 3-5 times Cardio of your choice:
Day 1
do 50-100 pullups / 200 situps, quarter mile
at goal pace until you complete the TOTAL numbers above in 1
minute sets anyway you can. Alternate max rep set of pullups,
kipups,situps, 25m shuttle run
20 minutes - how far do you get? Day 2
(ex - 200lb person x 80% = 160lbs for max reps)
Track / Field Workout
Repeat 4 times
*Run 100m shuttle run at goal timed run pace (90 sec for
example for 6 min mile pace)
100yd of burpee / broad jumps (or 25 burpee broad jumps if no field) Day 3
Ruck 30 min Day 4
Repeat 5-10 times
Jumping Jacks 10
pushups 10
situps 10
Pullups 5
Dips 10
1/2 mile runs at goal 5 mile pace
Rope climb - 1 or weighted towel pullups 1-2 reps
Day 5
Day 6
Bench Press BW - max
Pullups - max reps
Rest 1 min
Repeat 5 times
Pushups max 1 min
KipUps - max
Rest 1 min
Dips max
Situps 1 min
plank pose 1 min
Run or ruck of your choice
Feel free to email me if you have any questions at stew@stewsmith.com
TRX Workouts - This is a great device to use if you are failing at pushups and pullups. The TRX rows will help you build your chest, shoulders, triceps and bicep / back muscles like a set of weights, but also work the core at the same time.
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