The Final Summer Challenge: Double Your Pushups for Five Days
The final Physical Friday summer challenge: pick a pushup number and double it every day for five days. Anybody can do it at any level, and it is the perfect way to test the waters for February's 10,000 Pushup Challenge. I lay out easy and hard versions and how to build from here.
Tom Rowland (Solo) | 5 Consecutive HERO Workouts for My 53rd Birthday | Tom Rowland Podcast Ep. 493
com since 2005 meant to honor the memories of CrossFit service members who made the ultimate sacrifice and exemplary members of the CrossFit community who are no longer with us.
Five Hero Workouts in Five Days: My Birthday Challenge
Every year I pick a physical challenge for my birthday. This year, turning 53, I am doing a CrossFit Hero workout five days in a row. I explain what Hero workouts are, why they honor fallen service members, and how to scale one if you want to join me. A Physical Friday episode.
Cold Showers All Week: The Summer Challenge
This week's summer challenge: every shower 100 percent cold water, five days in a row. The cold-exposure half of the Wim Hof method, framed as a mind challenge — can you choose discomfort when nothing is forcing you to? A Physical Friday episode.
ICAST 2021
Captain Chris Whitman is co-founder of Captains for Clean Water, a fishing guide turned conservation advocate fighting for Florida water quality.
100 Pull-ups Every Day: The Summer Challenge
This week's summer challenge: 100 pull-ups a day, five days in a row, accumulated however you like. Ring rows and door rows count, so anyone can play. A Physical Friday episode.
Tom Rowland | The 4-Point Fishing Journal That Actually Works | Tom Rowland Podcast Ep. 485
Tom Rowland shares a simple 4-point fishing journal system from mentor Simon Becker that helps anglers document key details and replicate fishing success years later.
The Stretching Challenge with Joe Hippensteel
Joe Hippensteel of Ultimate Human Performance joins me with four stretches for a five-day challenge: two-minute holds at a pain level of seven, dead zone rests, and the flexibility standards that made me feel 17 again. A Physical Friday episode.
Deck of Cards Workout Challenge + ICAST Workout Info
This week's summer challenge is the deck of cards workout: assign an exercise to each suit, shuffle, flip, and do the reps — one deck a day for five days. Plus everything you need to join my 6:00 a.m. ICAST workout in Orlando. A Physical Friday episode.
No Gluten for a Week: The Summer Challenge
This week's summer challenge: no bread, no gluten, five days in a row. Bread is my favorite food on earth, so I will be suffering with you — and we will both learn how our bodies actually respond. A Physical Friday episode.
The 8 Hours of Sleep Challenge
This week's summer challenge: eight hours or more of sleep, five nights in a row. The easiest challenge to understand and the hardest to protect — and my favorite needle-mover of the summer. A Physical Friday episode.
No Sugar for 5 Days: The Summer Challenge
This week's summer challenge: no added sugar and no sugar substitutes for five days in a row. Fruit is fine. It is easy to do, easier not to do, and that is exactly why it works. A Physical Friday episode.
Tom Rowland | Summer Fitness Challenge: 5 Days to Transform Your Week | Tom Rowland Podcast Ep. 469
Tom Rowland, host of the Tom Rowland Podcast, fishing guide, and CrossFit enthusiast, returns with another Physical Friday episode dedicated to transforming your fitness journey through simple, achievable weekly challenges.
Tom Rowland | Drink a Gallon of Water Every Day for 5 Days | Tom Rowland Podcast Ep. 466
The challenge is to drink a gallon of water per day for five consecutive days.
Summer Challenges Start NOW: The 5-Day Meditation Challenge
The summer challenges start now. The first five-day experiment: fifteen minutes of meditation or three rounds of Wim Hof breathing, five days in a row. Absorb what is useful, discard what is not. A Physical Friday episode.
Tom Rowland | Build a Complete Home Gym for $50 | Tom Rowland Podcast Ep. 460
Tom Rowland, fitness enthusiast, saltwater fishing guide, and host of the Tom Rowland Podcast, reveals how to build a complete home gym on a $50 budget using just three pieces of equipment.
There Is No Such Thing As Failure - We Either Win Or Learn
I missed the cut in the CrossFit age group qualifier, and in this Physical Friday I share my exact reset: no excuses, get back on the horse fast, name the lessons, and protect the routine. We either win or learn.
CrossFit Open Age Group Online Qualifier Preview
I open the CrossFit age group online qualifier announcement live and break down all five workouts, my strategy for each, and how anyone can try the same tests at home. A Physical Friday episode.
Tom Rowland | You're NOT Too Out Of Shape To Work Out | Physical Friday Ep. 448
" It's the same story at CrossFit gyms, with personal trainers, and among people considering marathon training.
Tom Rowland | Nutrition Plans & Meal Prep Strategies That Actually Work | Tom Rowland Podcast 443
Tom Rowland, professional fishing guide and host of the Tom Rowland Podcast, shares his proven nutrition strategies for maintaining consistency on and off the water in this Physical Friday segment.
Connor | Easing Into A Workout Routine | Tom Rowland Podcast Ep. 440
Connor, the editor and producer of the Tom Rowland Podcast, joins Tom for a Physical Friday episode to discuss his experience completing the deck of cards workout and the extreme full-body soreness that followed. After attempting the workout with push-ups, air squats, burpees, and sit-ups, Connor found himself barely able to move the next day. In this conversation, Tom reveals his approach to scaling workouts for sustainability, explains why training the whole body is superior to isolated muscle group training, and shares the warm-up routine that professional fighters use to avoid lactic acid flooding. If you've ever started a new workout program too aggressively and paid the price, this episode shows you how to ease into fitness without the crushing soreness that makes you quit.
Tom Rowland | CrossFit Open Results & Why You Need a Fitness Goal | Tom Rowland Podcast Ep. 437
In episode 437 of the Tom Rowland Podcast, host Tom Rowland reflects on his best CrossFit Games Open performance yet—placing 121st out of 7,000 competitors in his age group. But this Physical Friday episode isn't just about looking back at the Open. It's about what happens next: how to maintain momentum after a competition ends, why having a fitness goal is critical for staying on track, and how one workout can completely change your final standings. Tom breaks down the leaderboard, reveals his Grand Canyon rim-to-rim-to-rim goal, and issues a challenge to listeners to set their next target right now.
Tom Rowland | CrossFit Open Week 3: 21.3 & 21.4 Strategy Breakdown | Tom Rowland Podcast Ep. 434
Tom Rowland, host of the Tom Rowland Podcast and a CrossFit competitor in the 50-54 age division, shares his experience in the 2021 CrossFit Games Open where he's currently ranked 65th in the world in his division. As week three arrives—the final week of the Open—Tom breaks down workouts 21.3 and 21.4, revealing the critical strategies that separate competitors who advance to the qualifier from those who don't. This isn't just a workout recap. It's a mental framework for approaching high-pressure competitions where everything rides on a single performance, and where the psychological game matters as much as the physical one.
Tom Rowland | CrossFit Open Week 2 - Where Real Progress Happens | Tom Rowland Podcast Ep. 431
Tom Rowland is the host of the Tom Rowland Podcast and a competitive CrossFit athlete in the 50-54 age division who finished 56th in the world during week 2 of the 2021 CrossFit Games Open with 387 reps. In this Physical Friday episode, Tom breaks down his performance on workout 21.2, revealing how seven reps—just seven—separated him from a top 20 position on the worldwide leaderboard. He takes you inside the mental and physical battle of wall walks and double unders, the brutal math of tie-breaks and leaderboard positioning, and the critical lesson that applies whether you're competing in the CrossFit Games or just trying to get better at anything: the real progress happens in those final moments when you think you have nothing left.