April Challenge And Gregor Gillespie Quarantine Challenge

Tom Rowland, host of the Tom Rowland Podcast and Saltwater Experience TV show, introduces the April quarantine challenges that combine daily burpees, Wim Hof breathing, and cold showers.

Home Workouts With a Backpack and Six Feet of Space

I share Jelly Legs, a squat and push up ladder you can do in six feet of space with a loaded backpack, plus free home workout resources and the April Wim Hof and burpee challenges. A Physical Friday episode.

Home Workouts With A Backpack And 6 Feet Of Space

Dr. Layne Norton holds a PhD in Nutritional Sciences and is the author of Fat Loss Forever, a competitive powerlifter and bodybuilder who brings scientific rigor to diet and nutrition.

Taylor Somerville - XPT Master Coach - Breathing Protocols For Stress Reduction | Tom Rowland Podcast Ep. 264

RFT - Rounds For Time Workouts

I break down the rounds-for-time workout format, how the built-in clock turns a simple circuit into a measurable test, how to pace it, and how to scale it for any athlete. A Physical Friday episode.

Chipper Workouts

I break down the chipper workout format, one long list of exercises you complete in order, why it builds fitness and mental toughness, and how to scale it for any level. A Physical Friday episode.

The Pullup Challenge

I launch the Pullup Challenge — 3,000 pullups for the month, roughly 100 a day — and explain why the pullup is a life-saving movement for fishermen and hunters, how I fit 100 a day in with doorway bars and workouts like Cindy and Angie, and why discipline equals freedom. Physical Friday #50.

Death By - The Ascending Ladder Workout

I explain the Death By workout format — one rep in minute one, two in minute two, climbing every minute until you cannot finish inside the minute. Self-scaling, easy to score, and brutal in the best way. Physical Friday #49.

EMOM - Every Minute On The Minute

I explain EMOM — Every Minute On the Minute — one of the simplest, most scalable workout formats there is: set a clock, work at the top of every minute, rest the remainder, and let the format keep you honest. Physical Friday #48.

Motivation From Social Media - @nohlsen @davidgoggins @cameronhanes

I share the three social media accounts that genuinely motivate me to train — @nohlsen, @davidgoggins, and @cameronhanes — and how to curate a feed that pushes you to move instead of scroll. Physical Friday #47.

Top 3 Motivational Books

I share my top three motivational books — the titles I keep returning to when training gets hard or motivation dips — and what each one taught me about discipline, habits, and mindset. Physical Friday #46.

The Burpee

I break down the burpee, the single most useful zero-equipment movement I know — how to do it, how to scale it, and how to build complete workouts around it anywhere travel takes you. Physical Friday #45.

Interval Challenge - Workout With Zero Equipment

I share the Interval Challenge, one of my favorite zero-equipment workouts: four rounds of a 400-meter run, 12 burpees, 24 pushups, and 36 air squats, all on a stopwatch so you can measure your work capacity. It comes from Ross Enamait, author of Never Gymless. Physical Friday #44.

Destiny - Where Your Character Leads You

I conclude my Master Your Thoughts series with the final link: your character determines your destiny. I share the two-boats analogy for how a couple of degrees of daily difference compound into completely different lives, and I launch the monthly TRP Physical Challenge. Physical Friday #43.

3 Workouts Without A Gym Or Equipment

Discover strategies for building customer-centric organizations. This episode explores customer experience optimization, loyalty building, and creating advocates for your brand.

Character - The Sum of What You Do, Say and Think

I break down how your habits become your character — why the things you repeatedly do, good or bad, become who you are and how others see you, and how the words you speak in a hard workout train that character every week. Part five of my Master Your Thoughts series on Physical Friday.

Habits - The Daily Battleground of Character

I explain how your actions become your habits, why quitting in a workout can become a habit that follows you everywhere, and how repeated positive actions build the follow-through that shapes your character. Part four of my Master Your Thoughts series on Physical Friday.

Words: Control Your Tongue and Choose What You Say Aloud

Part two of my six-part series on thoughts becoming destiny. I talk about why speaking negative thoughts aloud gives them power, and the words, like can't and impossible, I have tried to remove from my vocabulary. A Physical Friday episode.

Yoga for Recovery: Why Hard-Training Athletes Should Stretch

I talk about yoga for recovery, why mobility and stretching work belongs in the routine of anyone who trains hard or works long days outside, and how to start simple. A Physical Friday episode.

Tom Rowland | Breathing Techniques for Better Sleep | Tom Rowland Podcast Ep. 72

Tom Rowland, host of the Tom Rowland Podcast, TV host of Saltwater Experience, CrossFit enthusiast, and avid fisherman, covers down regulation breathing techniques for better sleep in this episode. This is part four of his breathing series, building on work he's done with the Wim Hof method since October 2015 and XPT breathing classes. If you've ever laid your head down at night only to have your mind race and your adrenaline ramp up, Tom reveals a specific technique that activates your parasympathetic nervous system to calm you down. He also explains how these techniques work for anxiety on airplanes, before sales presentations, and even to help fishermen and hunters make better casts and shots.

Scaling for Progress: How to Scale Workouts the Right Way

I talk about scaling for progress, how adjusting weights, reps, and movements lets anyone do any workout at their own level while still moving toward the full version. A Physical Friday episode.

Starting to Work Out Again After a Long Time Off

I talk about starting to work out again after a long time away, why you have to start smaller than your ego wants, and how consistency beats intensity when you are coming back. A Physical Friday episode.

Workouts With Zero Equipment: The Deck of Cards Workout

I break down my favorite zero-equipment training tool, the deck of cards workout, including how it works and four variations I use in hotel rooms, gyms, and parking lots. A Physical Friday episode.

Completely Stupid and Utterly Pointless? Why Stretch Events Matter

I break down the events the F3 guys call completely stupid and utterly pointless, from Tough Mudders to GORUCK Selection and SEALFIT Kokoro, and why putting one on your calendar stretches your comfort zone and changes your life. A Physical Friday episode.