SpecialOperations.com

The Definitive Spec Ops Resource

  • Fitness
  • Selection Tips
  • US SOCOM
    • Air Force
    • Army
    • Navy
    • USMC
  • Coalition SOF
    • Austria
    • Croatia
    • Denmark
    • France
    • Germany
    • Norway
    • Poland
  • Weapons
  • History
  • Videos

THE DEFINITIVE SPEC OPS RESOURCE FOR FITNESS AND SELECTION

Special Operations Forces Selection PT Preparation Week 12, Day 2

By Steve Balestrieri | May 20, 2019 Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM

A Monday morning pre-test of the Upper Body Round Robin (UBRR) with many of the exercises that will be tested. A few years ago, I spoke with a veteran NFL player about passing their conditioning test prior to starting the annual summer training camps. He said, “the only way to pass it, is to prepare for it and practice it.”

So, we’ll practice our UBRR and if you can pass this, the PT Tests at the beginning of Selection will be a piece of cake. Always go for perfect form, most especially 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 then go for the run.

UBRR Training:

More preparation for the UBRR

1 x 1-minute Pushups

1 x 1-minute Sit-ups

1 x 1-minute, Crunches

1 x 1-minute, V-ups

1 x Dips as many as possible to muscle failure

1 x Pullups as many as possible or to muscle failure

3-mile run (24 minutes maximum)

Stretch well after completion

 

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Reddit (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on WhatsApp (Opens in new window)
  • Click to email a link to a friend (Opens in new window)

Related

Filed Under: Fitness, Physical Fitness, Preparing for Selection, SOF, SpecOps, UBRR Prep, US SOCOM Tagged With: 75th Ranger Regiment, Air Force Special Operations, fitness, long tab, MARSOC, navy seal, preparation, pt, pt prep, Selection, SFAS, socom, SOF, SOF PT, SpecialOperations.com, train your body, training, US Army Special Forces