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)
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.
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.