CrossFit Open 2021 | Worldwide Online Fitness Competition Starts NOW | Tom Rowland Podcast Ep. 428
Tom Rowland, fishing guide, CrossFit enthusiast, and host of the Tom Rowland Podcast, announces the start of the 2021 CrossFit Games Open—a worldwide online fitness competition he's participated in throughout its entire history. The Open is five workouts released over five weeks, starting with 21.1, where athletes of all levels perform the same workouts as professional competitors like Noah Olsen, who Tom has interviewed on this podcast. Competing in the 50-54 age division, Tom breaks down why this international competition matters, how you can create custom leaderboards with friends, and why having your form judged helps prevent injury year-round. If you've ever wondered how you'd stack up against the best in the world doing the exact same workout, this episode reveals why tonight—March 11th, 2021—matters to CrossFitters everywhere.
Tom Rowland | 4-Minute Travel Workouts Using One Dumbbell | Tom Rowland Podcast Ep. 425
In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland demonstrates his approach to maintaining fitness consistency while traveling on film shoots and busy work trips. Recorded at dawn during a production day, Tom reveals his strategy for creating effective workouts when time is extremely limited and equipment is minimal. He shares the specific CrossFit rep scheme he uses to design intense four to five-minute workouts, explains why he brings a single dumbbell and mat when traveling, and demonstrates how lateral burpees and dumbbell snatches can deliver maximum intensity in minimal time. For anyone struggling to maintain workout consistency during travel, business trips, or kids' tournaments, this episode offers a practical template that requires almost no equipment and fits into the narrowest time windows.
Tom Rowland | Discipline Is The Only Thing Holding You Back | Tom Rowland Podcast Ep. 422
Tom Rowland, host of the Tom Rowland Podcast and professional fishing guide, shares powerful insights on the 10,000 pushup challenge and how discipline is a trainable skill that transforms every area of your life.
10,000 Pushup Challenge Week 3: Discipline Over Strength
Week 3 of the 10,000 pushup challenge: we have our first finishers — Tom Wilkinson and Ted Drever knocked it out in about half the month. I cover the free tracking spreadsheet at tomrowlandpodcast.com, the ARF workout for banking reps, and why this is a discipline test, not a strength test. A Physical Friday episode.
The 10,000 Pushup Challenge Goes Perpetual: Strategies to Finish
Big news on the 10,000 pushup challenge: I am making it perpetual, so you can start anytime — no waiting for February. I share the strategies that get people through 333 pushups a day, my favorite workout to stack reps (3 miles, 300 pushups), and why this is really a discipline challenge, not a strength test. A Physical Friday episode.
The 10,000 Pushup Challenge Starts NOW
The 10,000 Push-Up Challenge is a month-long fitness commitment where participants complete 10,000 push-ups in February.
How the Deck of Cards Workout Works: Infinite No-Equipment Training
The deck of cards workout has been fantastic for me for travel — I stick a deck in any bag and I know I have a workout wherever I go, with no equipment and no space needed. I explain how suits, face values, face cards, and jokers work, plus the variations that make it infinitely different every time. A Physical Friday episode.
Tom Rowland | Six-Week Pushup & Sit-Up Improvement Program | Tom Rowland Podcast Ep. 407
In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland shares a proven six-week pushup and sit-up improvement program that he personally used to prepare for GoRuck Selection and SealFit Kokoro. Whether you're preparing for military fitness tests, first responder physical standards, or working toward a personal New Year's resolution, this tested program has helped countless people dramatically increase their pushup and sit-up numbers. Tom breaks down the exact weekly progression, explains why understanding your specific standards is absolutely critical, and reveals the one mistake that causes people to fail tests even when their numbers are high enough. The system is simple, it works, and it's designed to be repeated until you hit your target numbers.
Tom Rowland | Crushing Your Resolutions With Meal Prep | Physical Friday | Ep. 401
In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland shares practical strategies for sticking to New Year's resolution diet plans based on his own experience maintaining strict nutrition protocols during fishing tournaments and TV show filming. Tom covers the critical tools and techniques that have helped him stay on track in challenging environments where he had no kitchen, no refrigerator, and limited food options. He reveals why meal prep is more important than going to the gym, the surprising truth about portion sizes when you actually weigh your food, and the specific containers that make the difference between diet success and failure. If you're struggling to maintain your resolution or want a system that actually works in the real world, this episode delivers field-tested tactics from someone who's succeeded and failed enough times to know what works.
How To Reorganize Your Tackle Boxes | Plano Edge Flexbox Review | Tom Rowland Podcast Ep. 399
Tom Rowland, professional fishing guide, tournament angler, and host of the Tom Rowland Podcast, demonstrates a complete tackle organization overhaul using the new Plano Edge Flexbox system in this How 2 Tuesday episode. If you've ever struggled with old-style tackle dividers that required cutting and left jagged edges, or found yourself squinting through cloudy box lids trying to identify lures, this episode reveals a storage solution that changes everything. Tom walks through the step-by-step process of transitioning from the old Hydroflow boxes to Plano's new Edge series, showing exactly how the customizable divider system works and why the clear lid, one-handed latch, and built-in water wick make this the tackle box upgrade you didn't know you needed.
Tom Rowland | Accountability Systems That Make New Year's Resolutions Stick | TRP Ep. 398
In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland breaks down the critical missing piece most people overlook when setting New Year's resolutions: accountability. Drawing on principles from James Clear's Atomic Habits, Tom reveals why having the right accountability partners and systems makes it more difficult NOT to accomplish your goals than to accomplish them. He shares specific strategies for building accountability teams, explains why sharing your goals publicly creates powerful momentum, and offers a personal phone number where listeners can text him directly to join his accountability system. This isn't theory—it's a practical framework for making 2021 resolutions stick when most people quit by February.
Tom Rowland (Solo) | How To Make The Perfect Barracuda Lure | Tom Rowland Podcast Ep. 396
In this solo How 2 Tuesday episode, Tom Rowland demonstrates how to customize floater-diver lures for barracuda fishing on shallow flats, a technique he learned from guide Mike Pollock in Key West. When winter cold fronts push tarpon, permit, and bonefish off the flats, barracudas become outstanding targets in two to three feet of water, offering explosive surface strikes, hard runs, and aerial displays that rival any game fish. Tom breaks down his complete process for modifying standard bass-style lures into deadly barracuda weapons, from removing diving lips to rigging wire leaders with haywire twists, creating a setup that triggers aggressive surface attacks while keeping fish hooked and healthy for release.
Nick Biondiletti | How To Have Success Trapping Stone Crabs | Tom Rowland Podcast Ep. 394
Nick Biondiletti is a commercial stone crab fisherman based in the Florida Keys who comes from a commercial fishing family and traps stone crabs professionally throughout the season. In this episode of the Tom Rowland Podcast, Nick reveals the secrets behind successful stone crab trapping—from the surprising truth about what bait works best to the critical technique for removing claws that ensures crab survival and regrowth. You'll hear about the exact regulation changes happening this season, why clean traps catch exponentially better than dirty ones, and the specific method for handling crabs without getting crushed by claws that exert 14,000 pounds per square inch of pressure. Nick also shares what happens when you reach into a trap full of crabs three hours after they're pulled—and how recreational fishermen in Florida can legally set up their own stone crab operation with just five traps per person.
Tom Rowland | New Year's Resolution Planning & Goal Setting Framework | Tom Rowland Podcast Ep. 393
In this solo Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland shares his proven framework for setting and achieving New Year's resolutions for 2021. As a lifelong outdoorsman, fishing guide, and CrossFit athlete based in the Florida Keys, Tom knows what it takes to create lasting behavioral change. With 2020 coming to an end and people ready to leave a difficult year behind, Tom provides practical homework assignments to ensure your New Year's resolution actually sticks this time. He discusses the proper planning needed to hit the ground running on January 1, from determining your goal and understanding your why, to setting up an environment that makes success easier than failure. If you've gained weight in quarantine, fallen off your fitness routine, or have been putting off a major life goal, this episode gives you the roadmap to make 2021 different.
Tom Rowland | Improving Your Leg Strength For More Endurance On The Water | TRP Ep. 388
Tom Rowland, host of Saltwater Experience and the Tom Rowland Podcast, shares practical leg strength exercises that anglers can do at home to build endurance for long days on the water. In this solo episode, Tom demonstrates two simple but highly effective movements—the air squat and the weighted step-up—that require nothing more than your body weight and everyday items like a cooler or tackle box. Whether you're battling waves in the Florida Keys or maintaining balance on an offshore platform, these exercises address the exact muscle groups fishermen need most. Tom explains why so many anglers struggle with fatigue during extended trips and reveals how strengthening your legs can transform your fishing performance without expensive gym equipment or complicated routines.
Stretching Routine Using a Single Band for Hips and Hamstrings
I show you a quick and easy stretching routine that keeps you flexible and mobile, and all it takes is one single band. It is outstanding for runners and for anyone who sits a lot — we get tight in the hips, legs, and hamstrings, and this little routine has gone a long way for me. A Physical Friday episode.
Tom Rowland | The Ultimate Community-Funded Home Gym Tour | Tom Rowland Podcast Ep. 382
Tom Rowland, host of the Tom Rowland Podcast and avid fitness enthusiast, built what many call the ultimate home gym—a community-funded garage facility assembled over fifteen years with contributions from hundreds of people. In this gym tour episode, Tom walks through his two-car garage turned CrossFit-style training center, revealing an outdoor rig with twenty pull-up stations, nine glued ham developer machines that he custom designed to live outside, six air bikes, thirteen rowing machines, a 700-pound tire, and a custom sauna complete with an 800-pound ice machine for contrast therapy. He explains exactly how he acquired each piece, from dump-scored tires to Rogue Infinity rigs, and breaks down the community funding model that made it possible without breaking the bank. If you've ever wondered how to build a legitimate training facility in your backyard—or thought it was impossible—this episode will change your mind.
Tom Rowland | How To Climb A Rope With MAXIMUM Efficiency For Fitness Or Survival | Ep. 379
Tom Rowland, host of the Tom Rowland Podcast and functional fitness enthusiast, breaks down the rope climbing technique with maximum efficiency for both competitive fitness and survival scenarios in this solo training episode. In this instructional breakdown, Tom reveals the critical leg lock method that allows climbers to use leg strength instead of relying solely on arm power, explains why starting your practice sitting on a bench is the key to mastering the foot position, and demonstrates how throwing your feet higher can get you to the top of a rope in a single stand. Whether you're training for competition or need this skill for a real survival situation, this episode delivers the exact step-by-step system you need.
Tom Rowland | Burpee Progressions - From Zero to Full Burpees | Tom Rowland Podcast Ep. 376
In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland breaks down burpee progressions for listeners who want to work their way up to doing full burpees from scratch. Whether you completed his 100-day burpee challenge or you're starting from zero, this episode reveals the exact progression system that takes you from a folding chair to full burpees with proper form. Tom demonstrates each step using nothing more than a standard folding chair, showing how anyone—regardless of current fitness level—can build toward this foundational exercise. The progression includes specific hand placement techniques, foot movement patterns, and timing adjustments that make the difference between struggling and succeeding. If you've ever felt intimidated by burpees or wondered how to build up to them safely, this episode gives you the complete roadmap.
Tom Rowland | 8 Pull-Up Bar Exercises - No Gym Required | Tom Rowland Podcast Ep. 361
In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland demonstrates eight effective pull-up bar exercises that require nothing more than a simple pull-up bar. As a professional fishing guide and fitness enthusiast, Tom breaks down movements ranging from basic bar hangs to advanced bar muscle-ups, proving that building incredible strength doesn't require expensive gym memberships or fancy equipment. Tom reveals how one simple bar hang exercise can actually win you money at carnivals and music festivals, explains why many people misunderstand the controversial kipping pull-up, and demonstrates the exact technique for stringing together butterfly kips at speed. If you think effective fitness training requires complicated equipment, this episode will change your mind completely.
3 Stretches to Avoid or Eliminate Low Back Pain on the Boat
Being a fisherman is tough on the back. All the sitting — driving the boat, riding to the spot, the desk all week — tightens the front of the hips and shows up as low back pain. In this Physical Friday I demonstrate three stretches that fixed mine: the helm stretch, the couch stretch, and a lying hamstring stretch with a band. Two minutes per side.
Farmer's Walk: Build Grip, Forearm, Shoulder and Trap Strength
Grip strength translates into everything a fisherman or outdoorsman does — holding a cast net, carrying heavy gear down the dock, being stronger and more able. In this Physical Friday I demonstrate the farmer's walk using water buckets and 70-pound kettlebells, plus farmer's holds when you have no room to walk.
Descending and Ascending Rep Scheme Workouts to Keep Training Interesting
Doing 150 reps of everything gets boring. In this Physical Friday I share a rep scheme I have been having fun with: pair a descending ladder (50-40-30-20-10) of two exercises with an ascending ladder (10-20-30-40-50) of two others. As half the workout gets easier, the other half gets harder — a real mental challenge.