Daily 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.
Friday WOD highlights: lifting first with Back Squats, Snatch Balances, Snatches, and Snatch Pulls. Partner chipper with Builder: Rows, Wall Balls, Air Bike Calories, Box Jumps, and Burpee Pull-ups. Full notes on pacing and strategy included. Rx’d and timed.
Read More10 rounds partner AMRAP plus heavy lifting. Partner alternation, pacing strategy, and volume training for strength and endurance.
Read MorePartner-based interval workout with strategic alternation, short sprints, and heavy lifts for endurance and power.
Read MorePartner AMRAP combined with a heavy barbell complex to challenge endurance, coordination, and explosive strength.
Read MoreFull-body barbell complex paired with a high-rep partner WOD emphasizing power, endurance, and technique.
Read MoreHigh-intensity chipper paired with heavy lifting for full-body strength, endurance, and conditioning.
Read MoreFull-body strength and conditioning session with barbell lifts and a rowing/push jerk ladder, emphasizing power, endurance, and stamina
Read MoreHigh-intensity Tabata circuit emphasizing full-body strength, cardiovascular endurance, and core stability
Read MorePartner WOD with rowing buy-in/cash-out and 100-rep functional circuit. Focused on endurance, explosive power, and partner coordination
Read More25-minute dumbbell EMOM session combining thrusters, curls, snatches, sit-ups, and flys for full-body strength and conditioning
Read MoreSolo deck-of-cards workout with a 30 lb vest. Focused on full-body endurance, strength, and pacing
Read MoreGarage-based strength and conditioning session with heavy deadlifts, burpee box jump overs, pull-ups, and double unders. Focused on strength, skill, and high-intensity endurance.
Read MoreHeavy snatch and front squat day with a “Bad Snake” conditioning circuit, mobility work, and Qi Gong — all performed during a 63-hour fast.
Read MoreThis week took an unexpected turn when I missed a couple of meals traveling and realized I was closing in on a 48-hour fast. The results shocked me—12 pounds gone, knee inflammation disappeared, mobility improved, and energy stayed high until the evening. Here’s what I learned, why I’m getting back on my nutrition plan, and my goal moving forward.
Read MoreOlympic lifting, row/burpee grinder, and 200-rep core finisher. Full-body training day in the garage gym.
Read MoreOlympic lifting, row/burpee grinder, and 200-rep core finisher. Full-body training day in the garage gym.
Read More15 minutes of erg work then 5 hard rounds of snatches, push-ups, and C2Bs. Tom finished Rx’d in 21:20, despite mid-workout bathroom drama.
Read MoreLift-heavy Tuesday with Steen. Deadlifts, EMOM pull-ups, rope climbs, and a brutal buddy strap partner finisher.
Read MoreSquat volume stayed strong while the 1-mile run revealed some rust. A spicy thruster/DUBS workout closed the session with intensity.
Read MoreHeavy barbell work led into a mentally tough Nate AMRAP. Wrist discomfort and fatigue impacted performance.
Read MoreThe 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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