ORIGINS
There is a new Special Forces / Special Operations fitness test making its way around the Team areas and creating a fun and competitive event for many of our Army, Navy, Air Force, USMC Special Operators. It is called the Upper body Round Robin (UBRR). The test consists of seven upper body exercises, a speed and long distance run. The UBRR provides a minimum standard for passing which are reasonable scores as you see below, BUT if you want to be competitive with the best of the best you have to push yourself far above the minimums.
– Military.com
PHILOSOPHY
We look to military style tests, workouts and courses for the physical and mental exertion they require. The work given is designed to require a mental resilience to not quit – with no upper end rep requirement forcing you to push your limit. No defined finish line means you are not working toward a set end goal. The end comes when you can no longer attack.
MINIMUM WORK
The numbers given are generally the minimum work required. This should never be your goal – simply the bare minimum to be considered a pass. Most events will have a scoring scale but the mindset must always be to smash the minimum work numbers.
ENGAGE
Remember to aim for as high score as possible on each event. You are allowed 1 minute maximum rest between each event before moving onto the next . To pass – the minimum work must be completed for every event. A single fail ends your campaign.
EXECUTE
1 MINUTE – MAX PUSH UPS
MINIMUM: 40
SCORE: 2 PTS for every rep above the min
The event ends when the time expires or your knees hit the floor.
1 MINUTE – MAX SIT UPS
MINIMUM: 40
SCORE: 3 PTS for every rep above the min
Hands interlocked behind your head. Knees to elbows for each rep.
PULL UPS – NOT TIMED
MINIMUM: 6
SCORE: 3 PTS for every rep above the min
No kipping. Full range of motion.
DIPS – NOT TIMED
MINIMUM: 6
SCORE: 2 PTS for every rep above the min
Full range of motion, 90 degrees at the bottom with full lock outs.
BENCH PRESS – 80% BODY WEIGHT
MINIMUM: 6
SCORE: 3 PTS for every rep above the min
Full range, no hip bridging. Bar must touch chest.
WEIGHTED ROPE CLIMB – 20FT
SIMPLE PASS OR FAIL
6 Rope Pull ups can be completed if there is no hanging rope available.
Full range, no hip bridging. Bar must touch chest.
1 MINUTE – KIP UPS
MINIMUM: 6
SCORE: 2 PTS for every rep above the min
Over / under pull up grip perpendicular to the bar.
Bring your legs up so the ankles end either side of the bar.
WEIGHTED ROPE CLIMB – 20FT
SIMPLE PASS OR FAIL
6 Rope Pull ups can be completed if there is no hanging rope available.
Full range, no hip bridging. Bar must touch chest.
4 X 25M SHUTTLE RUN
MAX TIME: 24 SECS
SCORE: 1 PT EVERY 1/10 SEC SPARE
Each shuttle ends with a change of direction to test acceleration.
5 MILE RUN
MAX TIME: 40 MINS
SCORE: 2 PTS Every full 15 secs spare under 35 MINS
Not a massively taxing time – but this is our finisher.
SPECIAL THANKS TO MILITARY.COM
WHAT DID YOU SCORE?
