Archive for the ‘RIP 60’ Tag

DELANEY’S DAILY P.T. – JUNE 4, 2013   Leave a comment

RIP 60Getting back into suspension training over lunchtime at work, and setting up routines that will last me for the next couple of months. Here’s the program for today:

1200 Outdoor Suspension Training
1. Row & Rear Delt Fly 4×8
2. Triceps Extension & Fly 4×8
3. Rhomboid Pull & Bicep Curl 4×8
4. Swimmer’s Crawl & Mountain Climbers 4×8

1500 Perfect Push-ups
1. Regular 4×4
2. Wide 4×4
3. Narrow 4×4
4. Regular 4×4

1915 Stairs (30 mins.)

DELANEY’S DAILY P.T. – OCTOBER 4   Leave a comment

Still working on whipping the respiratory symptoms from last week’s cold/flu, but feeling like I am getting back on track. Temperatures were cooler today and it was time to get out the old school sweat pants again. Here’s what I got done:

A. Outdoor Suspension Training
1a. Under-grip Row 4×8
1b. Rear Delt Fly 4×8
2a. Over-grip (or “Prone Grip”) Curl 4×8
2b. Triceps Extension 4×8
3a. Rhomboid Pull 4×8
3c. Bicep Curl 4×8
4a. Over-grip Row 4×8
4b. Crunches 4×30

B. 5K Run

C. Indoor Perfect Push-ups
1. Regular 11,8,5
2. Wide 11,8,5
3. Narrow 11,8,5
4. Regular 11,8,5

D. Indoor Pull-up Bar
1. Regular Pull-ups 1…MX…1 (pyramid)
2. Chin-ups 1…MAX…1 (pyramid)
3. Narrow Grip 1…MAX…1 (pyramid)
4. Commando 1…MAX…1 (pyramid)
5. Dips 1…MAX…1 (pyramid)

DELANEY’S DAILY P.T. – SEPTEMBER 14   Leave a comment

OK, Fridays are an intense Upper Body workout day in the program I am close to finalizing for the season. Two workouts today: noontime suspension training, and an after-work ruck run with MARSOC Short Card calisthenics. Looked like this:

1200: Suspension Training (RIP:60) in Parking Lot
1. Underhand Row: 4×8
2. Rear Deltoid Fly: 4×8
3. Overhand “Prone Grip” Curl: 4×8
4. Triceps Extension: 4×8
5. Rhomboid Pull: 4×8
6. Underhand Curl: 4×8
7. Overhand Grip Row: 4×8
8. Stretch

1745: Ruck Intervals and Modified MARSOC Short Card at Harriett Island and Lilydale Regional Park
Ruck 3.1 miles with a 25 lb pack including 0.9 mile 300 ft ascent segment: 42:15 (not including calisthenic time)
At intervals during ascent completed the following with the 25 lb pack on at all times:
1. Regular Push-ups: 10
2. Squats: 30
3. Elevated Crunches: 30
4. Eight-count Burpees: 5
5. Wide Push-ups: 10
6. Mountain Climbers: 30
7. Flutter Kicks: 30
8. Eight-count Burpees: 5
9. Diamond Push-ups: 10
10. Star Jumpers: 30
11. Back Extensions: 30
12. Eight-count Burpees: 5
13. Regular Push-ups: 10
14. Lunges: 30 (30L + 30R)
15. Hello Dollies: 30
16. Eight-count Burpees: 5
17. Max Pull-ups: 4,1,1,1

The MARSOC Short Card is a real favorite of mine, and can be accessed in the MARSOC A&S Prep Guide HERE.
The weather has been very mild here in Minnesota for working out, and to tell you the truth…kinda boring. I do get a thrill out of running and rucking in the rain, and haven’t had a shot at it lately. Crossing my fingers and keeping an eye on the western horizon! 😉


DELANEY’S DAILY P.T. – SEPTEMBER 5   Leave a comment

OK, today is a lower body PT day. For today’s design I combined RIP-60 suspension training with lower body PT from Navy SEAL Fitness by Stew Smith (Navy SEAL).

A. Morning run: 3.2 miles, 26:03

B. RIP-60 Suspension Training
3 Circuits…
1. Jumping squats: 15
2. Jumping Lunges: 15 (15L + 15R)
3. Pistol squats: 15 (15L + 15R)

C. Frog Hops: 2×8

D. Sprints
1. 20 yds x 6
2. 40 yds x 6
3. 60 yds x 4
4. 100 yds x 2

E. Dirty dogs: 30 (30L + 30R)

F. Stretching

This was a good workout that has the potential for increasing the number of circuit repitions and the number of sprint repetitions in the future. This is a solid design that can be scaled up through the fall and maybe even early winter.


Endurance is the ability to maintain work and physical exertion over extended periods of time. Endurance is a necessary capability for situations that are not resolvable in a finite episode or short period of time. In terms of physical fitness, endurance comes into play when, e.g.: long distances need to be run, swam and/or rowed; when physically engaging with an opponent multiple times or with multiple opponents, perhaps in the process of crossing long distances; or when an adverse physical, mental or environmental condition must be successfully met and overcome over an extended period of time. This last situation is a compelling reason why I advocate all-seasons outdoor training – it builds endurance. At the time that Dick Couch wrote The Warrior Elite the BUD/S candidates with the highest probability of passing BUD/S were coming from Minnesota. If you ask me, it’s because the weather here develops endurance in the people who live here in Minnesota. In my own training, I work on developing my endurance with multiuple training approaches: trail running, ruck running, interval sprinting and suspension training to name just a few. Recently Greatist author Laura Schwecherl wrote a very good summary article on strategies for developing endurance. She lists 7 strategies to consider that I wrote down as:

1. Rest Up
2. Eat Right
3. High Intensity Interval Training
4. Resistance Training
5. Favorite Music (Navy SEAL Stew Smith also recommended this.)
6. Train to Correct, Compensate or Cover Weaknesses & Vulnerabilities
7. Beet Juice (for real)

Take a look at the list and see if you’ve got your endurance training covered, or are there a couple of new strategies to consider for yourself. You can check out the full article HERE.


I have been doing suspension strap training for over a year now. What I like about suspension strap training is that it is a totally portable set-up that gives you a wide variety of resistance training (gravity, your bodyweight and your angle of incline) options. As a matter of fact, most of my suspension training exercises involve whole body movement, whether slow or explosive. On this last point, suspension training can also be a little easier on the joints than movements involving impact – and here I am especially thinking about knees. Anyway, I initially learned suspension strap training techniques with a TRX set at my local YMCA. TRX is a very good product and I have nothing but positive things to say about it. That said, I couldn’t afford to buy my own. Then one day I was walking through Menard’s (of all places) and they had RIP:60 sets on clearance for $55. I looked it over, determined it looked a lot like a TRX set, and brought it home. My RIP:60 set has become a mainstay of my training regimen during the work week. During lunch, I can change and go to a local parking lot and get in a total beat-down workout and be back at my desk within the hour. It is an understatement to say I am very happy with the price, durability and utility of the RIP:60 product. I wish I had bought three or four more to hand out to friends. In terms of comparison to the TRX, I personally would say they are very comparable. They have some differences in design of the loops at the ends of the strap. RIP:60 has a large nylon encased loop with a movable hard plastic handle. This allows a lot of different set-ups for both hands and feet. If somebody sends me a TRX, I’ll do a more detailed comparison. For now, I can tell you that a RIP:60 is a solid buy and a very valuable addition to your workout gear. You can check out the RIP:60 Suspension Trainer and linked products HERE.


Shorter workout opportunity today as I had to work my day job and an evening job. I used my RIP 60 Suspension Straps to get in a noon workout. Here’s what got done:

1200: Suspension Strap Training (RIP 60)
1. Warm-up Run
2. Jumping Lunges 30
3. Triceps Extension & Fly 4×8
4. Push-ups with Rotation 30
5. Plank, Crunch, Stir & Pike 10
6. Jumping Squats 30
7. Bicep Curl & Rear Delt Fly 4×8
8. Lat Pull with Rotation 30
9. Plank, Crunch, Stir & Pike 10
10. Pistol Squats 30
11. Lat Pull Down & Prone Grip 4×8
12. Reach (swimmer’s crawl) with Rotation 30
13. Plank, Crunch, Stir & Pike 30
14. Cool Down Run


0700: 3.2 Mile Run

1200: Suspension Strap Training (RIP 60)
1. Warm-up Run
2. Jumping Lunges 30
3. Triceps Extension & Fly 3×8
4. Push-ups with Rotation 30
5. Plank, Crunch, Stir & Pike 10
6. Jumping Squats 30
7. Bicep Curl & Rear Delt Fly 3×8
8. Lat Pull with Rotation 30
9. Plank, Crunch, Stir & Pike 10
10. Pistol Squats 30
11. Lat Pull Down & Prone Grip 3×8
12. Reach (swimmer’s crawl) with Rotation 30
13. Plank, Crunch, Stir & Pike 30
14. Cool Down Run
–> I went to 3×8 (three sets of 8) instead of 1×30 (one set of 30) on the upper body exercises to put more effort into building muscle mass at this stage in my training. The difference with 3×8 is that I am maintaining more incline and resistance during my sets than I did in the 1×30.

1500: Perfect Push-ups
1. Regular Push-ups: 12,9,7,5
2. Wide Push-ups: 4,2,3,2
3. Narrow Push-ups: 6,3,1,2
–> Should have thrown in another set of regular push-ups!

Yes, I use a RIP 60 set and that’s TRX in the photo. I use RIP 60 because I got a good deal on them ($55) one day and just haven’t seen a good deal on TRX yet. However, I trained with TRX last year and had a good experience with them as well.