Thursday July 24, 2025
/Heavy barbell strength work followed by a sneaky-tough wall ball/push-up test. Four rounds unbroken before the break.
Read MoreDaily Mental and Physical Training
Daily Functional Fitness Workouts with Tom Rowland: Garage Gym, Outdoor Training, CrossFit & SEALFIT Programming
Join professional fisherman and TV host Tom Rowland as he shares daily driveway and garage gym workouts inspired by SEALFIT, GORUCK, CrossFit, and tactical athlete training. Real-world functional fitness for busy dads, weekend warriors, and outdoor athletes. Daily strength, conditioning, and mental toughness workouts you can do at home with minimal equipment.
Heavy barbell strength work followed by a sneaky-tough wall ball/push-up test. Four rounds unbroken before the break.
Read MoreSmall win on the burpee benchmark and a steady 10-round push. Weight trending down, energy trending up.
Read MoreHeavy pulls and classic conditioning. G.I. Jane, double unders, and snatches made for a full-spectrum day.
Read MoreHeavy barbell volume and fast-paced conditioning. Honest check-in on bodyweight goals and pacing.
Read MoreStrength and skill in the garage plus an old-school time trial. Full-body day with intensity and intent.
Read MoreMorning conditioning at ICAST, then a clean & strict handstand push-up burner back at the garage.
Read MoreBarbell lifting, chipper conditioning, and a poolside Deck of Cards workout while traveling for ICAST.
Read MoreBig lifting day, group kettlebell finisher, and honest reflection after a tough benchmark. Weight’s creeping up — time to reset.
Read MoreLift-focused morning with snatch variations, followed by high-output 40-minute Bike Erg endurance session.
Read MoreBig garage workout day doing the Ethan Reeve workout with friends and a special update on Gus. Clean/push-up volume and reflections on weight vs performance.
Read MoreBig lifting day with 4,900 lbs across squats, snatches, and jerks, followed by 12 minutes of Rahoi intensity. This log details reps, rounds, and results with a focus on high performance.
Read MoreFront squats and shuttle run with group-wide pace concerns and an unusual knee signal during lifting.
Read MoreHeavy barbell work with Clean & Jerks and Back Squats, then a 6-round endurance test of 400m runs and pull-ups. Honest journal reflection on current weight and goals.
Read MoreTom trains on the road with a unique indoor version of his favorite Deck of Cards workout while the Garage crew tackles heavy lifts and a burpee/run grinder.
Read MoreRemote training from Fairhope with breathwork and mobility. Garage options included the Minnekahda 5 miler or a cardio endurance split.
Read MoreHeavy squats, high-rep burpees, and “The Chief” WOD with full historical tracking. A gritty, benchmark-rich training day for Tom Rowland on July 1, 2025.
Read MoreClean pulls, jerks, and front squats set the stage for today’s conditioning grind—15 KB swings, push press, and 30 assault bike cals across 3 rounds. Finished in 12:29.
Read MoreTom Rowland’s weekly log (June 23–27) features scalable travel workouts in Cabo, key barbell sessions back home, and reflections on marriage, momentum, and movement.
Read MoreLifting Session:
Front Squats: 4 sets of 2 reps @ 135 lbs
Cleans: 3 sets of 2 reps @ 135 lbs
Clean High Pulls: 3 sets of 3 reps @ 135 lbs
Power Jerks: 4 sets of 1 rep @ 135 lbs
Total Volume: 3645 lbs
Went with 135 across everything today for a nice, light end to the week. Kept the bar moving and focused on form and quality movement.
For Time:
50 Sandbag Box Step Ups (20") @ 60 lbs
10 Sandbag Get Ups @ 60 lbs
200m Sandbag Run @ 60 lbs
20 Sandbag Clean and Squats @ 60 lbs
400m Sandbag Run @ 60 lbs
20 Back Squats @ 60 lbs
200m Sandbag Run @ 60 lbs
10 Sandbag Get Ups @ 60 lbs
50 Sandbag Box Step Ups (20") @ 60 lbs
Today’s Time: 19:32
Previous Best: 17:32 (with 60 lbs — last attempt)
Interesting to go two minutes slower today despite using a lighter 45 lb bag. The long travel week may have factored in. Good grind alongside Rusty, Matthew Nuar, Will Hunt, Ethan, Jody, Little Gus, and Keith Gray. Great crew to close the week.
Solid effort to close out a big training week. This sandbag chipper always delivers. Surprised by the slower time even with a lighter bag but sometimes that’s how it goes. The crew energy was strong and carried us all through. Great end-of-week session. Time to recover.
The blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Saltwater Experience Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Unbeatable Mind, Goruck Selection and CrossFit.
Stats: 57 year old Male, Husband, Father of 3, Grandfather of 1, 5'8, 180 lbs, SealFit Kokoro 30 graduate Class 30, Goruck Selection Class 15 top 10 but DNF, GRT, lots of runs, obstacle races, CrossFit stuff. Professional TV Host, Fishing Guide, Tom Rowland Podcast
Vitals
Age: 57
Deadlift: 355
Back Squat: 365
Front Squat:285
Clean and Jerk: 245
Snatch: 175
5 mile run: 36:47
12 mile ruck @ 55 lbs: 2:57:59
100 burpees: 4:27
Max Pullups: 53
Training for:
LIFE, FISHING, Elk Hunting, CrossFit Games Age Group, Goruck Selection, SealFit, Olympic lifting, Endurance, Life in general
Logged workouts and results
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