Upper Body Round Robin Training Plan

Upper Body Round Robin Training Plan

$55.00

• 6 Week, 5 day/week Training Plan
• Designed with a sharp focus on improving your scores on the UBRR, without any distractions or fluff.
• Plan individually scales to your fitness level, so it can be used time and again.
• Designed to be completed the 6 weeks directly before your UBRR
• This training plan is one of the 450+ Plans included with an Athlete’s Subscription.

Description

This 6-week training plan is designed to train specifically for the Upper Body Round Robin (UBRR) Physical Fitness Test. Week 6 of this plan is an unload/taper week. Complete this training plan the 6 weeks directly before your UBRR.

This training plan deploys the UBRR Assessment three times – beginning, middle and end. The follow-on progressions are based on your most recent assessment results. In this way the training plan automatically “scales” to your incoming fitness and continues to “scale” and push you as your fitness improves during the plan.

This is the most recent version of this plan, updated June 2025.

The UBBR contains the following 9 events:

(1) Bench Press

  • Load: 80% of Bodyweight
  • Minimum score: 6 reps
  • Time: no time limit

(2) Push-Ups

  • Minimum score: 40 reps
  • Time: 1 Minute

(3) Sit-Ups

  • Minimum score: 40 reps
  • Time: 1 Minute

(4) Pull-Ups

  • Minimum score: 6 reps
  • Time: no time limit

(5) Dips

  • Minimum score: 10 reps
  • Time: no time limit

(6) 25” Rope Climb in IBA

  • Pass or fail event
  • Time: no time limit

(7) Kipp-Ups (Pull Up Bar Heel Taps in MTI’s Exercise Jargon)

  • Minimum score: 6 reps
  • Time: 1 Minute

(8) 4x 25m Shuttle Run with blocks (approx. 3x3x1 inches)

  • Minimum score: finish sprints within 24 Seconds
  • Then, depending on Unit, Company etc. it is either

(9) 5 Mile Run

  • Minimum Score: finish run within 40 Minutes

or

(9) 5 Mile Ruck

  • Load: 45# dry
  • Minimum Score: finish ruck within 75 Minutes

As soon as one event is finished, the next event has to start in no more than 10 minutes.

Depending on your chain of command, or whoever might be in charge of grading the UBRR Fitness Test, you will perform either a 5 mile run or a 5 mile ruck NOT both. Hence, you need to choose whether you will be using the running or rucking progression on this train-up.

The sessions are designed to last 76-120 Minutes depending upon your individual running or ruck running pace. The longer sessions are on Monday, Wednesday and Fridays. It is okay to split the sessions into 2-a-days if needed to complete them.

Run or Ruck? Athlete’s choice – chose one or the other and don’t do both.

WEEKLY SCHEDULE

  • Monday: Bench Press / Pull-Ups / Dips / Fast Run or Ruck Run Intervals
  • Tuesday: Push-Ups / Sit-Ups / Kipp-Ups / Rope Climbs / Shuttle Sprints
  • Wednesday: 40 Minute Recovery Run
  • Thursday: Push-Ups / Sit-Ups / Kipp-Ups / Rope Climbs / Shuttle Sprints
  • Friday: Bench Press / Pull-Ups / Dips / Easy Run or Ruck Run

COMMON QUESTIONS

What is the Required Equipment?
– Bench Press set up including bench, rack, barbell, plates for loading.
– Pull Up Bar
– IBA (Individual Body Armor) and 25-Foot Rope for Climbing
– Stop watch with interval coundown timer (Timex Ironman or iphone)
– Track or known distances for 5 miles, 2 Miles and 1 Mile
– Ruck and 45# of Filler (if you are doing the ruck in the UBRR)
– Foam Roller
– 5-foot piece of PVC or a broomstick

How Long do the Sessions Last?
Tuesday and Thursday Training Sessions will last 60 minutes. Monday/Wed/Friday Sessions may push to 120 minutes, depending on your running or rucking pace.
The Monday/Wednesday/Friday sessions can be split into 2-a-days to complete them.

What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. Don’t skip ahead. If this happens, we recommend training on a Saturday to stay on schedule, but aim to take 2 full days of rest per week.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

What if I have more questions?
Email: coach@mtntactical.com

Good Luck!

Required Equipment

What is the Required Equipment?

  • Bench Press set up including bench, rack, barbell, plates for loading.

  • Pull Up Bar

  • Dip bars or station

  • IBA (Individual Body Armor) and 25-Foot Rope for Climbing

  • Stop watch with interval coundown timer (Timex Ironman or iphone)

  • Track or known distances for 5 miles, 2 Miles and 1 Mile

  • Ruck and 45# of Filler (if you are doing the ruck in the UBRR)

  • Foam Roller

  • 5-foot piece of PVC or a broomstick

Sample Training

BELOW IS WEEK 1 FROM THE TRAINING PLAN:

************
MONDAY
SESSION 1
Obj: Upper Body Round Robin Assessment

Warm up:

3 Rounds

  • 8x Bench Press @95/115/135#
  • 10x Walking Lunges
  • 5x Burpees
  • 10x Sit-Ups
  • Instep Stretch
  • Lat + Pec Stretch

(1) Bench Press @ 80% Bodyweight - Max Reps

Time: no time limit

(2) Push-Ups

Max Reps in 60 Seconds

(3) Sit-Ups

Max Reps in 60 Seconds

(4) Pull-Ups - Max Reps

Time: no time limit

(5) Dips - Max Reps

Time: no time limit

(6) 25” Rope Climb in IBA

Pass or fail event

Time: no time limit

(7) Kipp-Ups

Max Reps in 60 Seconds

(8) 4x 25m Shuttle Run with blocks  for Time

Blocks - (approx. 3x3x1 inches)

Then, depending on Unit, Company etc. it is either

(9) 5 Mile Run for Time … or

(9) 5 Mile Ruck Run for Time @ 45#

RECORD SCORES

*****************
TUESDAY
SESSION 2
Focus: Push-Ups, Sit- Ups, Kipp-Ups, Shuttle Sprints

Warm up:
3 Rounds

  • 10x Push Ups
  • 10x Walking Lunge
  • 10x Sit Ups
  • Instep Stretch
  • 5x Shoulder Dislocates

Training

(1) 6 Rounds

  • 30% of your Max Sit Ups  Scored on SESSION 1’s UBRR every 75 seconds.

Example:
You performed 75x Pull Ups  on SESSION 1’s UBRR

Number of Pull Ups Reps each Interval: 75 x .3 = 22.5 or 23 Reps (round up)

Set a 75 second repeating countdown timer. On “go” complete 23 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(2) 6 Rounds

  • 30% of your Push Up Max Reps Scored on SESSION 1’s UBRR Every 75 Seconds

Example:
You performed 60x Push Ups  on SESSION 1’s UBRR

Number of Bench Press Reps each Interval: 60 x .3 = 18 Reps

Set a 75 second repeating countdown timer. On “go” complete 18 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(3) 6 Rounds

  • 30% of your Max Rep Kipp Ups  Scored on SESSION 1’s UBRR every 75 seconds.

Example:
You performed 33x Kipp Ups on SESSION 1’s UBRR

Number of Dip Reps each Interval: 33 x .3 = 9.9 or 10 Reps

Set a 75 second repeating countdown timer. On “go” complete 10 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(4) 6 Rounds

(5) Foam Roll Legs/Low Back

********************
WEDNESDAY
SESSION 3
Focus: Bench Press, Pull-Ups, Dips, Run or Ruck Run

Warm up:

  • 8x Bench Press @95/115/135#
  • 10x Walking Lunges
  • 5x Burpees
  • 10x Sit-Ups
  • Instep Stretch
  • Lat + Pec Stretch

Training

(1) 6 Rounds

  • 30% of your Bench Press Max Reps @ 80% of Bodyweight Scored on SESSION 1’s UBRR Every 90 Seconds

Example:
You performed 12x Bench Press on SESSION 1’s UBRR

Number of Bench Press Reps each Interval: 12 x .3 = 4 Reps

Set a 90 second repeating countdown timer. On “go” complete 4 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(2) 6 Rounds

  • 30% of your Max Rep Pull Ups  Scored on SESSION 1’s UBRR every 75 seconds.

Example:
You performed 12x Pull Ups  on SESSION 1’s UBRR

Number of Pull Ups Reps each Interval: 12 x .3 = 4 Reps

Set a 75 second repeating countdown timer. On “go” complete 4 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(3) 6 Rounds

  • 30% of your Max Rep Dips  Scored on SESSION 1’s UBRR every 75 seconds.

Example:
You performed 12x Dips on SESSION 1’s UBRR

Number of Dip Reps each Interval: 12 x .3 = 4 Reps

Set a 75 second repeating countdown timer. On “go” complete 4 reps. Faster you finish, the more rest you get before the next round begins. Break the sets if necessary - but get all of your reps in.

(4) 3 Rounds

  • 1 Mile Run or Ruck Run @ 45# at Per-Mile Interval Pace Based on SESSION 1’s Run/Ruck Run Finish Time using MTI’s  Running Calculator or Ruck Calculator
  • Rest 6 Minutes between efforts

Do whichever you performed during your UBRR test.

(5)  Foam roll legs/low back.

COMMENTS:
It’s okay to perform today's session as a 2-a-day if necessary. Complete the Run/Ruck Run in the PM.

***********************
THURSDAY
SESSION 4
Focus: Push-Ups, Sit- Ups, Kipp-Ups, Shuttle Sprints

Warm up:

3 Rounds

  • 10x Push Ups
  • 10x Walking Lunge
  • 10x Sit Ups
  • Instep Stretch
  • 5x Shoulder Dislocates

Training

(1) 6 Rounds

  • 35% of your Max Sit Ups  Scored on SESSION 1’s UBRR every 75 seconds.

(2) 6 Rounds

  • 35% of your Push Up Max Reps Scored on SESSION 1’s UBRR Every 75 Seconds

(3) 6 Rounds

  • 35% of your Max Rep Kipp Ups  Scored on SESSION 1’s UBRR every 75 seconds.

(4) 6 Rounds

(5) Foam Roll Legs/Low Back

*****************
FRIDAY
SESSION 5
Focus: Bench Press, Pull-Ups, Dips, Run or Ruck Run

Warm up:

  • 8x Bench Press @95/115/135#
  • 10x Walking Lunges
  • 5x Burpees
  • 10x Sit-Ups
  • Instep Stretch
  • Lat + Pec Stretch

Training

(1) 6 Rounds

  • 30% of your Bench Press Max Reps @ 80% of Bodyweight Scored on SESSION 1 UBRR Every 90 Seconds

(2) 6 Rounds

  • 30% of your Max Rep Pull Ups  Scored on SESSION 1’s UBRR every 75 seconds.

(3) 6 Rounds

  • 30% of your Max Rep Dips  Scored on SESSION 1’s UBRR every 75 seconds.

(4) Run or Ruck Run 4 Miles at “Easy Per Mile Pace”

Based on SESSION 1’s Run/Ruck Run Finish Time using MTI’s  Running Calculator or Ruck Calculator

Do whichever you performed during your UBRR test.

(5)  Foam roll legs/low back.

COMMENTS:
It’s okay to perform today's session as a 2-a-day if necessary. Complete the Run/Ruck Run in the PM.

Testimonials

Just wanted to give my thoughts and opinions on your UBRR prep.

First test scores

Age 30 BW 220


Bench 175 20

Pushups 53

Situps 40

Pullups 17

Dips 27

Rope pass

Kipp up 10 (grip)

4×25m sprint 21sec

5mile ruck 62min

Score 1,215


Finale score

Age 30 BW 222

Bench 225 25

Pushup 63

Situps 43

Pullups 22

Dips 33

Rope pass

Kipp up 13

4x25m 18sec

5min ruck 55 min easy (very hot 90°)

Score 1,408.


I made some modifications (dread of any program author.) I increased the bench to BW in training and in testing (225.) Also dropped the shuttle sprint training to 50m or 2x25m I found that I was pacing myself with the full 100m and that my time decreased in my second test (week 3) by going shorter I stayed very explosive and pushed harder. I feel it helped.


Limiting factor of my situps was speed of movement I can do high 70's in 2min. I tried moving fast in training but little change on test day. Grip was my limiting factor on the Kipp ups I started incorporating dead hangs for 10sec after my work sets during the rounds, but only for the last two weeks of the program. I feel if I had done this early it may have helped much more.


The ruck was easy and I paced do to the temperature. Body felt fine and I recovered well from day to day. Obviously I made improvements overall to my score. You gentleman have a good day and keep up the good work.

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

 

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

Athlete's Subscription Package

Need all access programming? The Athlete Subscription gives you 450+ Plans and 13x Daily Programming Streams.

SIGN UP