UBRR Training Plan – Crush the Upper Body Round Robin Test

Description

This 6-week training plan is designed to train specifically for the Upper Body Round Robin (UBRR) Physical Fitness Test. Week 6 of this plan is an unload/taper week. Complete this training plan the 6 weeks directly before your UBRR.

This training plan deploys the UBRR Assessment three times – beginning, middle and end. The follow-on progressions are based on your most recent assessment results. In this way the training plan automatically “scales” to your incoming fitness and continues to “scale” and push you as your fitness improves during the plan.

This is the most recent version of this plan, updated June 2025.

The UBBR contains the following 9 events:

(1) Bench Press

Load: 80% of Bodyweight
Minimum score: 6 reps
Time: no time limit

(2) Push-Ups

Minimum score: 40 reps
Time: 1 Minute

(3) Sit-Ups

Minimum score: 40 reps
Time: 1 Minute

(4) Pull-Ups

Minimum score: 6 reps
Time: no time limit

(5) Dips

Minimum score: 10 reps
Time: no time limit

(6) 25” Rope Climb in IBA

Pass or fail event
Time: no time limit

(7) Kipp-Ups (Pull Up Bar Heel Taps in MTI’s Exercise Jargon)

Minimum score: 6 reps
Time: 1 Minute

(8) 4x 25m Shuttle Run with blocks (approx. 3x3x1 inches)

Minimum score: finish sprints within 24 Seconds
Then, depending on Unit, Company etc. it is either

(9) 5 Mile Run

Minimum Score: finish run within 40 Minutes

(9) 5 Mile Ruck

Load: 45# dry
Minimum Score: finish ruck within 75 Minutes

As soon as one event is finished, the next event has to start in no more than 10 minutes.

Depending on your chain of command, or whoever might be in charge of grading the UBRR Fitness Test, you will perform either a 5 mile run or a 5 mile ruck NOT both. Hence, you need to choose whether you will be using the running or rucking progression on this train-up.

The sessions are designed to last 76-120 Minutes depending upon your individual running or ruck running pace. The longer sessions are on Monday, Wednesday and Fridays. It is okay to split the sessions into 2-a-days if needed to complete them.

Run or Ruck? Athlete’s choice – chose one or the other and don’t do both.

WEEKLY SCHEDULE

Monday: Bench Press / Pull-Ups / Dips / Fast Run or Ruck Run Intervals
Tuesday: Push-Ups / Sit-Ups / Kipp-Ups / Rope Climbs / Shuttle Sprints
Wednesday: 40 Minute Recovery Run
Thursday: Push-Ups / Sit-Ups / Kipp-Ups / Rope Climbs / Shuttle Sprints
Friday: Bench Press / Pull-Ups / Dips / Easy Run or Ruck Run

COMMON QUESTIONS

What is the Required Equipment?
– Bench Press set up including bench, rack, barbell, plates for loading.
– Pull Up Bar
– IBA (Individual Body Armor) and 25-Foot Rope for Climbing
– Stop watch with interval coundown timer (Timex Ironman or iphone)
– Track or known distances for 5 miles, 2 Miles and 1 Mile
– Ruck and 45# of Filler (if you are doing the ruck in the UBRR)
– Foam Roller
– 5-foot piece of PVC or a broomstick

How Long do the Sessions Last?
Tuesday and Thursday Training Sessions will last 60 minutes. Monday/Wed/Friday Sessions may push to 120 minutes, depending on your running or rucking pace.
The Monday/Wednesday/Friday sessions can be split into 2-a-days to complete them.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead. If this happens, we recommend training on a Saturday to stay on schedule, but aim to take 2 full days of rest per week.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

What if I have more questions?
Email: coach@mtntactical.com

Good Luck!

Required Equipment

What is the Required Equipment?

Bench Press set up including bench, rack, barbell, plates for loading.
Pull Up Bar
Dip bars or station
IBA (Individual Body Armor) and 25-Foot Rope for Climbing
Stop watch with interval coundown timer (Timex Ironman or iphone)
Track or known distances for 5 miles, 2 Miles and 1 Mile
Ruck and 45# of Filler (if you are doing the ruck in the UBRR)
Foam Roller
5-foot piece of PVC or a broomstick

Sample Training

BELOW IS WEEK 1 FROM THE TRAINING PLAN:

************
MONDAY
SESSION 1
Obj: Upper Body Round Robin Assessment

Warm up:

3 Rounds

8x Bench Press @95/115/135#
10x Walking Lunges
5x Burpees
10x Sit-Ups
Instep Stretch
Lat + Pec Stretch

(1) Bench Press @ 80% Bodyweight - Max Reps

Time: no time limit

(2) Push-Ups

Max Reps in 60 Seconds

(3) Sit-Ups

Max Reps in 60 Seconds

(4) Pull-Ups - Max Reps

Time: no time limit

(5) Dips - Max Reps

Time: no time limit

(6) 25” Rope Climb in IBA

Pass or fail event

Time: no time limit

(7) Kipp-Ups

Max Reps in 60 Seconds

(8) 4x 25m Shuttle Run with blocks for Time

Blocks - (approx. 3x3x1 inches)

Then, depending on Unit, Company etc. it is either

(9) 5 Mile Run for Time … or

(9) 5 Mile Ruck Run for Time @ 45#

RECORD SCORES

*****************
TUESDAY
SESSION 2
Focus: Push-Ups, Sit- Ups, Kipp-Ups, Shuttle Sprints

Warm up:
3 Rounds

10x Push Ups
10x Walking Lunge
10x Sit Ups
Instep Stretch
5x Shoulder Dislocates

Training

(1) 6 Rounds

30% of your Max Sit Ups Scored on SESSION 1’s UBRR every 75 seconds.

Example:
You performed 75x Pull Ups on SESSION 1’s UBRR

Number of Pull Ups Reps each Interval: 75 x .3 = 22.5 or 23 Reps (round up)

Set a 75 second repeating countdown timer. On “go” complete 23 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(2) 6 Rounds

30% of your Push Up Max Reps Scored on SESSION 1’s UBRR Every 75 Seconds

Example:
You performed 60x Push Ups on SESSION 1’s UBRR

Number of Bench Press Reps each Interval: 60 x .3 = 18 Reps

Set a 75 second repeating countdown timer. On “go” complete 18 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(3) 6 Rounds

30% of your Max Rep Kipp Ups Scored on SESSION 1’s UBRR every 75 seconds.

Example:
You performed 33x Kipp Ups on SESSION 1’s UBRR

Number of Dip Reps each Interval: 33 x .3 = 9.9 or 10 Reps

Set a 75 second repeating countdown timer. On “go” complete 10 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(4) 6 Rounds

150m Shuttle Sprint every 1:15

(5) Foam Roll Legs/Low Back

********************
WEDNESDAY
SESSION 3
Focus: Bench Press, Pull-Ups, Dips, Run or Ruck Run

Warm up:

8x Bench Press @95/115/135#
10x Walking Lunges
5x Burpees
10x Sit-Ups
Instep Stretch
Lat + Pec Stretch

Training

(1) 6 Rounds

30% of your Bench Press Max Reps @ 80% of Bodyweight Scored on SESSION 1’s UBRR Every 90 Seconds

Example:
You performed 12x Bench Press on SESSION 1’s UBRR

Number of Bench Press Reps each Interval: 12 x .3 = 4 Reps

Set a 90 second repeating countdown timer. On “go” complete 4 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(2) 6 Rounds

30% of your Max Rep Pull Ups Scored on SESSION 1’s UBRR every 75 seconds.

Example:
You performed 12x Pull Ups on SESSION 1’s UBRR

Number of Pull Ups Reps each Interval: 12 x .3 = 4 Reps

Set a 75 second repeating countdown timer. On “go” complete 4 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(3) 6 Rounds

30% of your Max Rep Dips Scored on SESSION 1’s UBRR every 75 seconds.

Example:
You performed 12x Dips on SESSION 1’s UBRR

Number of Dip Reps each Interval: 12 x .3 = 4 Reps

(4) 3 Rounds

1 Mile Run or Ruck Run @ 45# at Per-Mile Interval Pace Based on SESSION 1’s Run/Ruck Run Finish Time using MTI’s Running Calculator or Ruck Calculator
Rest 6 Minutes between efforts

Do whichever you performed during your UBRR test.

(5) Foam roll legs/low back.

COMMENTS:
It’s okay to perform today's session as a 2-a-day if necessary. Complete the Run/Ruck Run in the PM.

***********************
THURSDAY
SESSION 4
Focus: Push-Ups, Sit- Ups, Kipp-Ups, Shuttle Sprints

Warm up:

3 Rounds

10x Push Ups
10x Walking Lunge
10x Sit Ups
Instep Stretch
5x Shoulder Dislocates

Training

(1) 6 Rounds

35% of your Max Sit Ups Scored on SESSION 1’s UBRR every 75 seconds.

(2) 6 Rounds

35% of your Push Up Max Reps Scored on SESSION 1’s UBRR Every 75 Seconds

(3) 6 Rounds

35% of your Max Rep Kipp Ups Scored on SESSION 1’s UBRR every 75 seconds.

(4) 6 Rounds

150m Shuttle Sprint every 1:15

(5) Foam Roll Legs/Low Back

*****************
FRIDAY
SESSION 5
Focus: Bench Press, Pull-Ups, Dips, Run or Ruck Run

Warm up:

8x Bench Press @95/115/135#
10x Walking Lunges
5x Burpees
10x Sit-Ups
Instep Stretch
Lat + Pec Stretch

Training

(1) 6 Rounds

30% of your Bench Press Max Reps @ 80% of Bodyweight Scored on SESSION 1 UBRR Every 90 Seconds

(2) 6 Rounds

30% of your Max Rep Pull Ups Scored on SESSION 1’s UBRR every 75 seconds.

(3) 6 Rounds

30% of your Max Rep Dips Scored on SESSION 1’s UBRR every 75 seconds.

(4) Run or Ruck Run 4 Miles at “Easy Per Mile Pace”

Based on SESSION 1’s Run/Ruck Run Finish Time using MTI’s Running Calculator or Ruck Calculator

Do whichever you performed during your UBRR test.

(5) Foam roll legs/low back.

COMMENTS:
It’s okay to perform today's session as a 2-a-day if necessary. Complete the Run/Ruck Run in the PM.

Testimonials

Just wanted to give my thoughts and opinions on your UBRR prep.

First test scores

Age 30 BW 220

Bench 175 20

Pushups 53

Situps 40

Pullups 17

Dips 27

Rope pass

Kipp up 10 (grip)

4×25m sprint 21sec

5mile ruck 62min

Score 1,215

Finale score

Age 30 BW 222

Bench 225 25

Pushup 63

Situps 43

Pullups 22

Dips 33

Rope pass

Kipp up 13

4x25m 18sec

5min ruck 55 min easy (very hot 90°)

Score 1,408.

I made some modifications (dread of any program author.) I increased the bench to BW in training and in testing (225.) Also dropped the shuttle sprint training to 50m or 2x25m I found that I was pacing myself with the full 100m and that my time decreased in my second test (week 3) by going shorter I stayed very explosive and pushed harder. I feel it helped.

Limiting factor of my situps was speed of movement I can do high 70's in 2min. I tried moving fast in training but little change on test day. Grip was my limiting factor on the Kipp ups I started incorporating dead hangs for 10sec after my work sets during the rounds, but only for the last two weeks of the program. I feel if I had done this early it may have helped much more.

The ruck was easy and I paced do to the temperature. Body felt fine and I recovered well from day to day. Obviously I made improvements overall to my score. You gentleman have a good day and keep up the good work.

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By Rob Shaul

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Questions?
Email: rob@mtntactical.com

Common Questions

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete's Subscription
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Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
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What Equipment is Required?
Click the "Required Equipment" tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

1) Mission Direct

2) Fitness Solutions Built from the Ground Up

3) The MTI Method

4) Mission-Direct Research

5) Field Proven

6) Programming Breadth

7) Worldwide Influence

8) Mission Performance beyond Fitness

9) Direct, Honest, Clear Answers

COMMON QUESTIONS:

Ask The Founder

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