Transformation through Navy SEAL Workouts 

No catch, just a mission. I’m not here to drain your bank account; I’m here to help you strengthen your body and your spirit. I wanted to remove every possible excuse. For the price of a couple of cups of coffee, you’re getting a blueprint for discipline. My goal is to build a community of men and women who are fit for service—to their families, their communities, and the Lord.

EMOM stands for Every Minute On the Minute.

Start a timer, and at the beginning of each minute (on the minute) execute your exercise until the prescribed number of reps is completed. Any remaining seconds on the clock that precede the start of the next minute will become your built in rest and recovery time.

Example:

Suppose you are doing an EMOM consisting of 5 pushups and 5 jumping jacks for 20 minutes.

Start a timer and immediately perform 5 pushups and 5 jumping jacks. Let’s say it only took you 20 seconds to finish those exercises; that means you have 40 seconds left on the clock until the next minute/start of performing 5 pushups and 5 jumping jacks again.

In the above example you are going to repeat the pattern for the next 20 minutes. Not a bad deal considering you are only putting approximately 20 seconds of work and resting 40 seconds.

By the end of the 20 minute EMOM you will have accrued 100 push-ups and 100 jumping jacks.

AMRAP stands for As Man Rounds (or Reps) As Possible in a given time period.

Example:

Suppose you have been prescribed an 30 minute AMRAP Day Beatdown consisting of:

15 SQUATS

10 PUSH-UPS

5 BURPEES

This means you will complete the 15 squats, 10 push-ups, 5 burpees; then starting all over again, rinse and repeat. Your go is to AMRAP, do As Many Rounds As Possible of the 15 Squats, 10 push-ups and 5 Burpees before the 30 minute clock runs out.

Theoretically if you could knock out 1 round per minute of the above daily beatdown you will have completed 450 squats, 300 push-ups and 150 burpees within a 30 minute period. Well Done!

Scaling isn’t “quitting.” It’s training smart so you can train again tomorrow.

You can scale four ways:

• Load: lighter dumbbells / lighter weight

• Reps: fewer reps per round

• Movement: swap to a simpler version

• Intensity: slow the pace, add rest, shorten the time

Example:
If the workout calls for 40 lb dumbbells + push-ups sets of 10, you might do 15–25 lb dumbbells and push-ups from knees, incline push-ups on a bench, or sets of 5.
Same workout. Same intent. Matched to your current ability.

RFT means Rounds For Time. You’re completing the work as fast as you can without turning the workout into a sloppy mess.

Speed matters, but standards matter more.

Do it anyway. Most movements have clean substitutions.

Common swaps:

Dumbbells: backpack, sandbag, kettlebell, or a single DB held goblet-style

Pull-ups: ring rows, table rows, towel rows, or band-assisted

Running: jump rope, step-ups, bike, or brisk incline walk

Box jumps: step-ups or controlled jumps to a lower target

The mission is training, not perfect gear.

HOW MANY DAYS PER WEEK SHOULD I TRAIN?

Start with what you can sustain.
Most people do great on 3–5 days per week. If you’re going more than that, your recovery has to match it: sleep, food, hydration, and smart pacing.

No guilt. No drama. Get back on plan.
Don’t try to “make up” a missed workout by doubling sessions and wrecking yourself. Consistency beats intensity spikes.