TEST OVERVIEW
Upper Body Round Robin (UBBR)
Upper Body Round Robin (UBBR) is a timed circuit focused on push, pull, core and loaded carries. Use it as a benchmark to track strength and injury resilience while increasing ruck load.
TEST COMPONENTS
This test consists of the following components that measure different aspects of physical readiness:
- Push-up station (max reps in 60 seconds)
- Inverted row station (max reps in 60 seconds)
- Plank hold (max time)
- Farmer carry (40m for time with 2x20kg kettlebells)
- Rest period between rounds (3 minutes)
STANDARDS
- 3 rounds for time of: 10 push-ups, 8 inverted rows, 30s plank, 40m farmer carry
- Manual scale options for beginners
SUGGESTED PRACTICE ROUTINES
Routine 1: Circuit Conditioning
Practice the UBRR circuit to build work capacity
- Perform each station with perfect form
- Rest 90 seconds between stations
- Complete 2-3 rounds, tracking total time
- Add load progressively (vest or backpack)
Routine 2: Strength Base Builder
Build foundational strength for UBRR stations
- Push: 3x8-12 bench press or push-ups
- Pull: 3x8-12 rows or pull-ups
- Core: 3x30-60s plank variations
- Carry: 3x40m farmer carries with progressive load
MILESTONES
- Baseline 1RM equivalents
- 4-week strength-focused block
- Movement quality sign-off
ADAPTING RUCK TRAINING
To meet the standards of Upper Body Round Robin (UBBR), adapt your ruck training as follows:
- Add UBRR circuit once per week after ruck sessions
- Use ruck as resistance for rows and push-ups (load backpack)
- Practice planks with added load on shoulders
- Farmer carries with ruck-weight kettlebells improve grip for ruck handles