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The UBRR - Upper Body Round Robin

The ebook is Here! 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)

1. 1 minute of pushups (min 40)
2. 1 minute of sit-ups (min 40)
3. Pull-ups (min 6) not timed
4. Dips (min 6) not timed
5. Bench press 80% body weight (min 6) not timed
6. 20 ft rope climb in body armor or weight vest (just 1… pass or fail event)
7. 1 minute kip-ups (min 6) (pullup with a kip)
8. 4 x 25 m shuttle run (max 24 seconds)
9. 5 mile run (max 40 minutes) or 5 mile ruck march (75 min max, 45lbs dry weight)

FYI, here's how it is scored:

Failing to meet minimum of any of the events = failure on entire test.
Meeting the minimum give you 100 pts per event. i.e 900 pts for meeting min in all events
additional scoring for each event
1. +2 pts for every rep above min
2. +3 pts for every rep above min
3. +3 pts for every rep above min
4. +2 pts for each rep above min
5. +3 pts for each rep above min
6. pass/fail event
7. +2 pts for every rep above min
8. +2 pts for every 1/10 of a sec under max time
9. +2 pts for every full 30 seconds below 40 to 35, + 2 pts for every full 15 seconds from 35 to 30 minutes

Some people do not have a rope to climb - here is what we used on days we had to substitute for a rope: The towel Pullup:

Sample Week of UBRR Training

Week 1 - Day 1

Warm Up with
Light Weight Shoulder Workout

Pullups / Abs
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 when you fail at pullups, situps, 25m shuttle run

Swim or Run Workout
20 minutes - how far do you get?

Lower Back Plan

Day 2

BURPEE Day

Run / warmup 10 minutes chest / arm / legs...

Bench Press BW - 80% bodyweight max reps
(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)

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

Day 3

Cardio Day - Military Triathlon

Run 2-3 miles

Ruck 30 min

Swim 500m timed swim

Lower Back Plan

Day 4

Warmup With 10 min jog / stretch

Repeat 5-10 times
Jumping Jacks 10
pushups 10
situps 10
Pullups 5
Dips 10

Light Weight Shoulder Workout

Repeat 6 times
1/2 mile runs at goal 5 mile pace
Rope climb - 1 or weighted towel pullups 1-2 reps

*Mix in towel or rope pullups 5 reps - if no rope to climb

Day 5

Run 3 miles

Shuttle Runs x 5 sets - rest 1 min each run

Run 1 mile at goal 5 mile pace

Lower Back Plan

Day 6

Repeat 3-5 times
Bench Press BW - max
Pullups - max reps
Rest 1 min

Light Weight Shoulder Workout

Repeat 5 times
Pushups max 1 min
KipUps - max
Rest 1 min

Repeat 3-5 times
Dips max
Situps 1 min
plank pose 1 min

Cardio of your choice:

Run or ruck of your choice

This is a sample training week for the UBRR. The UBRR Workout has 8 weeks of training and will prepare you fully for this challenging BUT FUN fitness test.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the
Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

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Complete Guide to Navy SEAL Fitness (Book / DVD)
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Reclaim Your Life - The Erin O'Neill Program

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NEW - Circuit Training 101 ebook
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Navy SEAL Workout Phase 1 Beginner Weeks 1-9
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