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?

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