Training Around Injury — How to Stay on the Path When You're Hurt
I share how I train around injuries — from a torn soleus to a fall off the pull-up bar — by asking what I can do instead of what I can't, protecting the habit of consistency, and letting the body tell me what works. A Physical Friday episode.
The In-Remaining-Time Workout Format — Intervals With a Built-In Benchmark
I break down the in-remaining-time format — complete set work inside a timed interval, then go max effort on a final station in whatever time remains — with three complete workouts you can run in any gym, hotel, or park. A Physical Friday workout.
The Pyramid Format — Ramp Up the Countdown Workout
I break down the pyramid rep scheme — start at one rep of each exercise, climb to a peak, and come back down — and how to match the rep range to your movements, from squats and push-ups to clean and jerks. A Physical Friday workout.
The 10 to 1 Format — A Full-Body Workout You Can Take Anywhere
I break down the 10 to 1 format — pick two exercises, do 10 of each, then 9, then 8, all the way down to 1 — including the devil's press and box stepover version with 50-pound dumbbells that was surprisingly difficult. A Physical Friday workout.
What You Do vs. What You Don't Do — Which Matters More for Fitness?
I break down the two columns of health and fitness — the do column of workouts, sleep, and eating plans, and the don't column of habits to eliminate — and why the things you stop doing can matter as much as the things you start. A Physical Friday episode.
Fight Gone Bad: The CrossFit Format That Trains Any Group in 17 Minutes
I break down Fight Gone Bad, the classic CrossFit benchmark: five stations, one minute each, one minute of rest, three rounds, seventeen minutes. I cover the scoring, what a good score is, and how to use the format to train 10 or 25 people with whatever equipment you have. A Physical Friday episode.
Tom Rowland | 3 Steps To Fitness: Consistency, Accuracy, Intensity | Tom Rowland Podcast Ep. 628
The three steps to fitness progression are consistency, accuracy, and intensity, in that exact order.
Look, Feel and Perform Your Best on the Road: My Travel Nutrition System
I share my system for looking, feeling, and performing my best on the road: replicate home as closely as possible. I show my pre-bagged morning shake — protein, creatine, greens — the electrolytes I travel with, and how one ziplock bag covers a week of breakfasts. A Physical Friday episode.
The Reverse Nordic: Band Progressions for Knee Pain Relief
I demonstrate the reverse Nordic, the movement popularized by the Knees Over Toes Guy, and the band progressions that got me there. From the lie back quad stretch to rising up like a zombie with no band at all — and the knee pain that disappeared along the way. A Physical Friday episode.
Progressing Toward the Lie Back Quad Stretch for Knee Pain Relief
I demonstrate how to progress into the lie back quad stretch, one of the toughest stretches in Joe Hippensteel's Ultimate Human Performance routine. Using a medicine ball and the never-past-seven pain rule, I went from barely leaning back to shoulders flat on the ground — and my knee pain disappeared. A Physical Friday episode.
Michael Chandler | Walk-On Mentality & UFC Mindset | Tom Rowland Podcast Ep. 618
The walk-on mentality is the competitive mindset of someone who wasn't recruited, wasn't given a scholarship, and had to earn every opportunity through relentless work and belief in themselves when no one else did.
How I Lost 17 Pounds Quick: Tracking Macros With the Carbon App
I celebrate hitting my weight loss goal: 191 pounds down to 174. I am not a nutrition expert, but I am good at discipline, and I explain exactly how I did it — a balanced diet, macro targets from the Carbon app, and tracking everything that goes into my body. A Physical Friday episode.
Meal Prep on the Road: How I Eat Healthy on the Boat and While Traveling
I answer two listener questions about eating healthy on the boat and while traveling. I share why replicating your home routine is the key, how tracking macros with the Carbon app helped me drop 12 pounds, and my rotisserie chicken salad recipe for a week of road lunches. A Physical Friday episode.
Fitness for Poling a Skiff: Workouts That Build a Guide's Engine
I answer a listener question: what workouts simulate poling a skiff? I break down the demands of poling for a living — grip, pulling, core, balance — the exercises that build them, the shoulder care that saved my career, and two complete workout formats. A Physical Friday episode.
Get Started in Fitness and Life: Why Starting Is the Hardest Part
I talk about the importance of just getting started — in fitness and in life. From the podcast I delayed for years to the company that became Waypoint, the hardest part is always the start. I cover paralysis by analysis, the confidence-competence loop, and the one push up a day plan. A Physical Friday episode.
Find a Workout Group or Create Your Own: The Secret to Fitness Accountability
I share what I believe is the secret formula for staying on any fitness program: a group. I cover where to find one — F3, CrossFit, running clubs, GORUCK — how to create your own, and the no-single-leader rule that has kept my group going for twelve years. A Physical Friday episode.
March Madness Fitness Game: The Tournament Bracket Workout
I break down the March Madness fitness game, a tournament bracket workout shared with me by Rick Hart and his group. You put exercises on a bracket instead of basketball teams, pick each matchup, and do the winners — easy day or Goggins day, your call. A Physical Friday episode.
The Masters Fitness Game: Turn Golf Into a Full-Body Workout
Fitness Games Part 1: I share a golf-format workout inspired by the Masters. Nine holes, each an exercise with a par, and your score is how many sets it takes you to finish. Lowest score wins. A perfect competition for your workout group, with March Madness brackets coming next week. A Physical Friday episode.
EMOM: What It Means and Why It Is So Effective
I break down the EMOM, every minute on the minute, and the four-station format I have been doing for 182 days on Matt Fraser's HWPO program: two cardio stations, two strength stations, thirty to forty seconds of work, the rest of the minute to recover. It works with zero equipment or a full gym. A Physical Friday episode.
Get the Best Workout in the Worst Hotel Gym: 5 Single-Dumbbell Workouts
I share five workouts that turn the crappiest hotel gym into a real training session with one dumbbell, a treadmill, and a sketchy pull-up bar: Ross Enamait's Magic 50, a clean-and-press 21-15-9, manmakers, weighted twists with runs, and dumbbell carries. Have a plan and stay on the path. A Physical Friday episode.
The Mental Diet: Watch What You Put Into Your Head
I talk about the diet nobody discusses: the mental diet. What you read, watch, and listen to shapes you as much as the people you spend time with. I share my five-year news blackout, the question I ask before consuming anything, and how to replace negativity with books and podcasts that build you up. A Physical Friday episode.
6 Ten-Minute Workouts to Stay on Track When Life Gets Busy
I share six workouts you can do in ten minutes or less so a busy day never becomes a missed week: 100 burpees for time, pushup EMOMs, the Tabata protocol, max pull ups, the CrossFit benchmark Cindy, and a hotel stairwell workout. Something is always better than nothing. A Physical Friday episode.
Why I'm Not Competing in the CrossFit Games
I explain why, even though CrossFit is a big part of my training, I am not competing in the CrossFit Games: my goal is to fish, hunt, and live hard at 80, not to chase a leaderboard. I talk through how to decide whether competing serves your goals and how to keep training with purpose without it. A Physical Friday episode.
Training to Fish When You're 80 (or 95): Flexibility, Strength, and the Long Game
I answer a listener's biggest fear: having the time and money for dream fishing trips but a body that can't go. We cover why flexibility and mobility are the fountain of youth, why you should never stop squatting, fighting sarcopenia with resistance training, balance, cardio, and the 40-30-30 diet. A Physical Friday episode.