Coalition SOF

Special Operations Forces Selection PT Preparation Week 12, Day 2

A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection.

After the exercises, a three-mile run as fast as you can. Mark the time in your workout logbook. Remember the time limit on the run is 24 minutes maximum. Go thru the entire list of exercises, take a two-minute break for water and do it again. Then go for the run.

UBRR Training:

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A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. Always go for perfect form when doing the pushups, it will be an area that is always looked at hard during the PT tests in Selection.

After the exercises, a three-mile run as fast as you can. Mark the time in your workout logbook. Remember the time limit on the run is 24 minutes maximum. Go thru the entire list of exercises, take a two-minute break for water and do it again. Then go for the run.

UBRR Training:

More preparation for the UBRR

2 x 1-minute Pushups

2 x 1-minute Sit-ups

2 x 1-minute, Crunches

2 x 1-minute, V-ups

2 x Dips as many as possible to muscle failure

2 x Pullups as many as possible or to muscle failure

3-mile run (24 minutes maximum)

Stretch well after completion

About Steve Balestrieri View All Posts

Steve is a SOFREP Senior Editor. He has served as a Special Forces NCO and Warrant Officer before injuries forced his early separation. He writes for SOFREP and covers the NFL for PatsFans.com and his work was regularly featured in the Millbury-Sutton Chronicle and Grafton News newspapers.

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