Mindset of a Champion Part 2: How to Go From Working Out to Competing
In part two of Mindset of a Champion on Physical Friday, I talk with three-time CrossFit Games Masters champion Kevin Koester about how to go from just getting your workouts in to actually competing — following a structured program and mastering the small details like transitions and efficiency.
Mindset of a Champion, Part 1: Consistency With Kevin Kester
I kick off the Mindset of a Champion series with four-time CrossFit Games champion Kevin Kester on why consistency and personal commitment, not a magic formula, get you back in shape. A Physical Friday episode.
No-Equipment Home Workout: Deck of Cards Plus a Cooler
I break down a no-equipment home workout: the deck of cards upgraded with a cooler for burpee step overs, decline push-ups, and step-ups, so you stay fit for life. A Physical Friday workout.
Travel Workout: No Excuses, Use What You Have
I break down a no-excuses travel workout using your cooler: burpee box jump overs and step overs, paired with pull-ups in a descending ladder. Use what you have. A Physical Friday workout.
Travel Workout for Hunters and Fishermen: You Already Have the Equipment
I break down a travel workout for hunters and fishermen using gear you already carry: step-ups onto your cooler loaded with a cast net or bucket, programmed for time or reps. A Physical Friday workout.
The Ultimate Cooler Workout: Tabata Skiers
I break down the cooler workout and my favorite move, Tabata Skiers: step over your Yeti side to side, twenty seconds on, ten off, eight rounds for four minutes. A Physical Friday workout.
Elevens and 21s: The No-Equipment Countdown Workout
I break down elevens and 21s, a no-equipment countdown workout from F3: two exercises trade reps that always total the same number. Easy to remember, do it anywhere. A Physical Friday workout.
10x10 With Cardio Travel Workout
I break down the 10x10, my favorite travel workout besides the deck of cards: mark ten yards, run between two exercises, descend from ten reps to one. Zero equipment. A Physical Friday workout.
Tom Rowland | 10x10 with Cardio Travel Workout - No Equipment Needed | Tom Rowland Podcast Ep. 762
The 10x10 with cardio protocol combines ten sets of ten repetitions of bodyweight exercises with cardiovascular intervals between sets.
500 Kettlebell Swing Travel Workout
I break down a 500 kettlebell swing travel workout borrowed from Dan John: pair swings with a press, run a 10-15-25-50 ladder, repeat five times. One kettlebell, done in a parking lot. A Physical Friday workout.
The Ultimate No-Equipment Travel Workout: Deck of Cards
I break down the deck of cards workout, my favorite no-equipment travel routine: assign an exercise to each suit, flip cards, do the reps. Scales to any fitness level. A Physical Friday workout.
30 Minute Clock Challenge: The Simplest Way to Start Exercising
I break down my 30 Minute Clock Challenge: set a clock, walk out fifteen minutes, turn around, walk back, every day. The simplest way to start exercising again, with no equipment. A Physical Friday workout.
Skip a Day? Penalty Workouts With Greg McHale
Greg McHale reveals his group’s brutal penalty workout for anyone who skips posting the daily training, and we trade strategies for knocking out the 10,000 push-up challenge. A Physical Friday episode.
No Excuses: Ten-Minute Workout With Greg McHale
Greg McHale returns to Physical Friday with a no-excuses ten-minute AMRAP — 20 wide push-ups, 15 box-over burpees, 20 squat jumps, and 15 lying leg raises — and the team accountability behind it. A Physical Friday episode.
Pushing the Limits in Ten Minutes With Greg McHale
Greg McHale joins Physical Friday to share his ten-minute daily bodyweight workout — five exercises at 50 seconds on, 10 off, twice through — and the sweaty-selfie accountability that keeps his community doing the work. A Physical Friday workout.
Travel Workouts With the Tabata Protocol
I break down the Tabata protocol: 20 seconds of all-out work, 10 seconds rest, eight rounds, four minutes total. It works with any exercise and no equipment, which is why it is the workout I take on the road. A Physical Friday workout.
Are You Keeping Track of This Year’s Fitness Goals?
I check in on this year’s fitness goals and share the simplest tool that keeps me on track: logging my food. It is how I lost 20 pounds to run better, and how I stop the bored eating that adds up. A Physical Friday episode.
Tom Rowland | 10K Push-Up Challenge 2023 Results & Record Breakers | Tom Rowland Podcast Ep. 736
The 2023 Ten Thousand Push-Up Challenge has officially closed, and this Physical Friday episode marks the end of what Tom Rowland calls one of the most inspiring editions in the challenge's history.
Improve Your Fitness With Breathing Exercises
I explain how breathing exercises improve my fitness — why the Wim Hof method gives me the relaxation and clarity I never got from sitting meditation, and how it dropped my benchmark workout times. A Physical Friday workout.
10K Push-Ups: Wrist and Shoulder Care
I share the wrist and shoulder care I run every day during the 10,000 push-up challenge — varying push-ups, stretching the wrists both ways, three daily shoulder stretches, plus protein, water, and electrolytes. A Physical Friday workout.
What Florida’s Water Crisis Has to Do With 10,000 Push-Ups
I explain the connection between the 10,000 push-up challenge and Florida’s water crisis: both look impossible until you break them into small sets, stay consistent, and work together. Plus how awareness leads to education and action with Captains for Clean Water. A Physical Friday episode.
How I Manage 10,000 Push-Ups in One Month
I break down how I manage 10,000 push-ups in the month of February — the daily and hourly math, how I front-load and stack reps around meals, how to scale the movement, and how to track every rep. A Physical Friday workout.
