EP 819: Tom Rowland

Tom Rowland, host of the Tom Rowland Podcast, professional fishing guide, CrossFit enthusiast, and fitness advocate, reveals the ladder workout format—a powerful training strategy to destroy dad bods through ascending and descending rep schemes that keep workouts interesting and progressive. In this eighth installment of his workout format series, Tom breaks down how to construct ladder workouts using combinations like 10-to-1 and 1-to-10 rep patterns, shares his secret for never losing count (hint: the numbers always add up to 11), and explains why alternating formats is the key to maintaining consistency while avoiding the boredom that kills most fitness journeys. If you've been searching for a simple way to create endless workout variations that keep you engaged, this blueprint delivers.

Why Consistency Beats Complexity

Tom opens with a philosophy that cuts through all the fitness noise: consistency is king, and boredom kills progress. This is the eighth video in his series about using different workout formats to stay interested and excited while progressing toward goals. The ladder format isn't about revolutionary exercise science—it's about keeping your brain engaged so your body keeps showing up. Tom's approach recognizes that the best workout program is the one you'll actually do, and variety in format creates the psychological engagement that makes consistency possible. When you're doing the same amount of work but in different ways, you're gaming your own motivation system.

The Ladder Format Mechanics

Tom breaks down the ladder format with crystal clarity: you can use either descending reps (10 to 1) or ascending reps (1 to 10), or combine both patterns in a single workout. Using burpees and squats as an example, he demonstrates how a descending/ascending combo works—10 burpees with 1 squat, then 9 burpees with 2 squats, continuing through the pattern. The brilliant simplicity is in his tracking tip: the two numbers should always add up to 11. This means you'll never hit 5 and 5—it's always 5 and 6 or 6 and 5. Tom also mentions you can run both exercises in the same direction, like 10 push-ups and 10 sit-ups descending to 1 of each, then optionally climbing back up from 1 to 10. The complete breakdown of how to never lose count starts at the beginning of this episode.

The Magic Number That Keeps You on Track

One of the most practical elements Tom shares is how easy it is to lose your place during ladder workouts. His solution is elegantly simple: remember that the two numbers always add up to 11. This isn't just a math trick—it's a cognitive anchor that lets you focus on the work instead of the counting. When you're deep in a workout and your brain is foggy, knowing that you're looking for combinations that sum to 11 means you can quickly self-correct if you lose track. It's never going to be five and five—it's always going to be five and six or six and five. This small detail transforms a potentially frustrating workout format into one that flows smoothly even when you're working at high intensity. Tom's counting system and why it matters for workout completion is explained throughout this short, powerful episode.

Five Free Ladder Workouts

Tom doesn't just explain the format—he's giving away the goods. He offers to send you five of his favorite ladder workouts completely free. All you have to do is text the word "ladder" to him at (305) 930-7346. This is the kind of direct, no-friction value that makes Tom's approach to fitness content different. He's not gatekeeping information behind complicated funnels or paywalls. He's a guide who's been in the trenches, someone who knows that the barrier to fitness isn't knowledge—it's implementation. By giving you five ready-to-use workouts, he's removing the excuse of not knowing where to start. These aren't generic templates; they're his personal favorites, battle-tested formats that keep things interesting while delivering results. The text-to-receive offer and Tom's philosophy on making fitness accessible comes through in this episode.

Final Thoughts from Tom

This ladder format is one of my favorites because it's so adaptable. You can use it with any two exercises, scale it to your fitness level, and create dozens of variations from a single pattern. The beauty is in the simplicity—you're not learning complicated movements or trying to remember complex sequences. You're just counting, and even that is made easier with the rule of 11.

I've been using format variation like this for years, and it's one of the main reasons I've been able to stay consistent with training while running a fishing guide business and producing content. When workouts stay fresh, you actually want to do them. That's the whole game right there.

Text me for those five workouts—I want to see you use them. And remember, the only way to lose a dad bod is through consistency. These formats are tools to help you build that consistency. This episode is quick, but it's packed with practical value you can use today.