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8 Weeks to SEALFIT: On-Ramp Week 4 (Work Capacity)

GHD sit up

There have been Work Capacity sections in every workout since Week 1 of SEALFIT On-Ramp. The focus this week is on Work Capacity as “the ability to do more work in less time” (p. 104). We will be able to do more work by increasing strength and cardiovascular endurance.

GHD sit up

The influence […]

8 Weeks to SEALFIT: On-Ramp Week 3 (Stamina)

Power Clean (

Power Clean (

The concept of stamina in SEALFIT is not a timed workout (as many Crossfit-style workouts are), and it is not high intensity interval training (HIIT). It is moderate intensity, volume-based training. There are “chipper” sessions, with lots of reps at a moderate intensity, and other sessions which are “rounds for completion” […]

8 Weeks to SEALFIT: On-Ramp Week 2 (Strength)

The SEALFIT schedule includes strength training four days per week. Unlike P90X, which is primarily “body split” training (upper body one day, lower body the next, etc.), SEALFIT uses a specific barbell lift as the focus for each day. For example, there are overhead presses, deadlifts, squats, etc.

The overall goal of the program is […]

8 Weeks to SEALFIT: Week 1 On-Ramp

Barbell Overhead Squat (

My nemesis! Barbell Overhead Squat (

OK, this is it! After Preparation Week, I have completed my first “real” week of SEALFIT training. I started with the On-Ramp level, as recommended even for those who might think it’s easy. I am humble enough to say that even after several rounds of P90X and Insanity, […]

8 Weeks To SEALFIT Preparation Week

(Amazon affiliate link)

I’ve started a new workout program. Actually, Commander Mark Divine says 8 Weeks to SEALFIT is a training program, “passionately applying carefully conceived principles to develop yourself physically, mentally, and spiritually.” It is based on Divine’s Navy SEAL experience, adapted for civilians who want to get in shape, as well […]