Monday is a good day to assess your fitness with most of the events from the UBRR minus the rope climb and a 3-mile run in lieu of the 5-miler. Remember this is just an assessment to see where you’re at in this phase of your preparation

Training:

More preparation for the UBRR with a pre-test

1-minute Pushups as many as possible

1-minute Sit-ups as many as possible

Bench press (no time limit) 80 percent of your body weight

Pullups as many as possible (no time limit)

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1-minute, Kip-ups as many as possible

Dips as many as possible (no time limit)

4 x 25-meter shuttle run

3-mile run

Stretch well after completion

Grading scale:

Pushups –  Min 40 – +2 pts for every rep over min.

Sit ups –  Min. 40 – +3 pts for every rep over min.

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Bench Press – Min. 6 – +3 pts for every rep over min.

Pullups – Min. 6 – +3 pts for every rep over min.

Dips – Min. 6 – +3 pts for every rep over min.

Kip-ups – Min.6 – +2 pts for every rep over min

Shuttle Run – Max. 24 secs. – +2 pts for every 1/10 sec under

There are 100 pts for each event and failure of any point would be considered a test failure. In the actual test, the minimum would be 900 points but a good score is considered 1300. Without the rope climb (which many of you don’t have access to) and only a 3-mile run today, it is just an assessment of where you’re at.


Courtesy of Special Operations.com and written by