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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:

EventMin. StandardGrading Scale for Min. Plus
1 Minute of Pushups40+2 Pts Each Rep Above Min
1 Minute of Situps40+3 Pts Each Rep Above Min
Pullups6 - Not Timed+3 Pts Each Rep Above Min
Dips6 - Not Timed+2 Pts Each Rep Above Min
Bench Press 80% Body Weight6 - Not Timed+3 Pts Each Rep Above Min
20 ft. Rope Climb in Body Armor or Weight Vest - 25#1Pass / Fail
1 Minute Kip-ups (kick up feet to pullup bar while hanging)6+2 Pts Every Rep Above Min
4 x 25 M Shuttle RunMax 24 Secs+2 Pts Every 1/10 of a Sec Under
5 Mile Run or 5 Mile Ruck March w/ 45# Dry WeightRun - Max 40 Mins, Ruck - 75 Min+2 Pts Every Full 15 Sec from 35 to 30 Min

• 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

Week 1 - Day 1

Warm Up withLightweight 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,situps, 25m shuttle run

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

Lower Back Plan

Day 2

BURPEE Day

Lightweight Shoulder workout

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

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

Lightweight Shoulder workout

*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

Lightweight 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

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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The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
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Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
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