Monday - Friday June 27, 2025
/Tom Rowlandโs weekly log (June 23โ27) features scalable travel workouts in Cabo, key barbell sessions back home, and reflections on marriage, momentum, and movement.
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.
Tom Rowlandโs weekly log (June 23โ27) 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
Todayโs Time: 19:32
Previous Best: 17:32 (with 60 lbs โ 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 thatโs how it goes. The crew energy was strong and carried us all through. Great end-of-week session. Time to recover.
Theme: Power Barbell, Long Engine, and Grip Burn
Lifting Session:
Power Snatches: 3 sets of 2 reps @ 95 lbs
Power Cleans: 3 sets of 3 reps @ 155 lbs
Clean Deadlifts: 3 sets of 5 reps @ 285 lbs
Total Volume: 6240 lbs
Solid pull-focused barbell session. Deadlifts at 285 lbs moved smooth. Cleans felt snappy. Light power snatch work kept speed sharp.
Distance: 5000 meters
Time: 21:57
Good steady effort. Might be able to knock a minute off with a little more push early. Felt strong throughout the distance.
Weight: 32 kg (70 lbs)
Result: 4:38
70 unbroken, quick break, then finished last 30
1 penalty (wall walks or push-ups)
Grip held solid through 70 unbroken reps. Quick recovery to close the set. Nice finisher to cap the day.
Big pulling session today. The barbell felt light and moved well. Row was solid pacing, and the kettlebell swing challenge taxed grip and midline in the best way. Recovery is staying solid through this stretch. Staying consistent.
Theme: Barbell Volume & Ladder Conditioning Grinds
Lifting Session:
Back Squats: 4 sets of 4 reps @ 185 lbs
Hang Snatches: 3 sets of 2 reps @ 95 lbs
Snatch High Pulls: 1 set of 3 reps @ 95 lbs, 2 sets of 3 reps @ 185 lbs
Push Press: 4 sets of 6 reps @ 95 lbs
Total Volume: 7205 lbs
Went light today. 185 on Back Squat was easy and I just focused on maximum depth. It was good for stretching.
For Time:
2 Push-Ups โ 24 Push-Ups (ladder style, increasing by 2 each round)
20 Crunches after each push-up set
Steady grind through the ladder. Volume built up quick. Great midline and upper body pump.
For Time:
1 Pull-Up โ 12 Pull-Ups (ladder style, increasing by 1 each round)
1 Minute Bike after each pull-up set
Pulling volume stacked fast combined with the bike intervals. Grip and breathing were taxed but stayed consistent.
Big day of volume across the board. Back squats were crisp, and the snatch pulls felt strong off the floor. The ladder style bodyweight work taxed both the muscle and lungs. Feeling the cumulative work from this training block but still moving well. Good crew energy today too.
Theme: Front Rack Firepower & Sprint Efforts for Output
Lifting Session:
Front Rack Hold: 2 sets of 30 sec @ 135 lbs
Front Squats: 3 reps each at 175, 195, 195, 195 lbs
Clean & Jerks: 2 reps each at 155, 175, 175, 175 lbs
Jerks: 3 sets of 3 reps @ 155 lbs
Total Volume: 5305 lbs
Hefty front rack session today. Stability and posture under load felt great. Jerks finished crisp. Legs were torched going into conditioning.
Format: 5 Rounds, Each Round for Max Output
500m Row โ 1:38
Rest 5 minutes
31 Thrusters @ 75 lbs โ 1 minute
Rest 5 minutes
39 Box Jumps (20") โ 1 minute
Rest 5 minutes
400m Run โ ~1:30
Rest 5 minutes
24 Burpees โ 1 minute
Pure energy systems work here. Sprint, rest, repeat. Row was sharp. Thrusters burned. Burpees sealed the deal. Each effort was a test. Ready for more.
Full system charge today. Rowing opened up the lungs. Front rack work reminded me how posture makes or breaks the day. Loved the 5-round structureโeach effort was isolated and intense. Feeling stronger every day this week.
Lifting Session:
Sots Press: 5 sets of 5 reps @ 45 lbs
Clean Grip Overhead Squats: 3 sets of 3 reps @ 65 lbs
Power Cleans: 3 sets of 3 reps โ weight not logged
Total Volume: ~1710 lbs (approx.)
Kept the loads lighter today to recover from travel and the wedding weekend. Focused on position, tempo, and quality of movement. Everything felt great and controlled.
Warm-Up Format:
1 Mile Run
1 Barbell Complex #1 @ 75 lbs
1 Barbell Complex #1 @ 85 lbs
1 Barbell Complex #1 @ 95 lbs
1 Barbell Complex #1 @ 105 lbs
Excellent group energy today. Builder edged out the field at 18:45. Crew included Me, Rusty, Kim, Hayden, Ethan, Whit, and Alan. Loved this flow.
For Time: 11:39
Descending Ladder:
Power Cleans @ 115 lbs (modified from 135 lbs due to travel recovery)
100m Row between each set
Rep Scheme: 10-9-8-7-6-5-4-3-2-1 Power Cleans
Felt great today. Dropped to 115 lbs due to long flight but still pushed the pace. Heart rate spiked and stayed there. Solid mental and physical push.
Back from Clayโs wedding and felt surprisingly strong today. Lightened the load to respect the travel fatigue but still got a lot out of it. Sots press and complexes felt sharp. Great crew energy. Builder lit it up. Grateful for the movement today.
Lifting Session:
Snatch Sott Press: 5 sets of 5 reps โ heavy per set
Pause Overhead Squat: 3 sets of 3 reps โ heavy per set
Hang Snatch: 3 sets of 3 reps โ heavy per set
Snatch Deadlift: 3 sets of 3 reps โ heavy per set
Full snatch day focused on depth, stability, and control. The Sott press was humbling and highly effective. Each phase of the snatch chain reinforced strong movement patterns.
3 Rounds For Time:
20 L-Pull-Ups
30 Toes-to-Bar
40 Burpees
800 Meter Run
Named in honor of U.S. Army Staff Sgt. Forrest Sibley, this WOD is a grinder. Previous best: 30:48 Rxโd (2018-06-12). Long, sweaty, and mentally taxing. Pure grit to finish this one.
Lifting Session:
Pause Back Squat: 4 sets of 3 reps โ heavy per set
Drop Snatch: 5 sets of 5 reps โ heavy per set
Snatch: 3 sets of 2 reps โ heavy per set
Strict Snatch Press: 5 sets of 5 reps โ heavy per set
Focused on snatch mechanics today. Paused back squats opened the session strong, and strict snatch press capped it off with controlled overhead stability. Great barbell refinement day.
3 Rounds For Time:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters (135/95 lbs)
U.S. Marine Cpl. Marc T. Ryan was killed in action on Nov. 15, 2004. This workout honors his life and sacrifice. Previous time: 8:06 Rxโd (2017-09-26). Heavy intensity and respect during every rep.
Previous Time: 1:51 (June 11, 2025)
Still feeling the effects from yesterdayโs pull volume. Good to revisit and reinforce high-skill gymnastics capacity.
Lifting Session:
Snatches: 3 sets of 3 reps @ 95 lbs
Clean & Jerks: 2 sets of 1 rep @ 155 lbs, 2 sets of 1 rep @ 175 lbs
Back Squats: 3 sets of 2 reps @ 225 lbs
Good Mornings: 4 sets of 6 reps @ 85 lbs
Total Volume: 4905 lbs
Oly day. Snatches and clean & jerks moved well, back squats felt crisp, and good mornings gave the posterior chain a solid finish. Moderate load, high skill focus.
7:00 AMRAP:
7 Clean & Jerks @ 135 lbs
42 Double Unders
Result: 3 rounds + 7 Clean & Jerks + 14 Double Unders (168 reps)
Rusty led the way with 3+7+16. Small but mighty crew: Ross (Alan's roommate), Mathew, Gus, Robert, Ethan, Will H. Good intensity across the board.
Time: 1:51
Grip was taxed from the AMRAP but still pushed through with a strong pull-up set. Always a solid finisher.
Lifting Session:
Front Squats: 3 sets of 5 reps @ 135 lbs
Cleans: 3 sets of 3 reps @ 155 lbs
Clean Deadlifts: 3 sets of 3 reps @ 225 lbs
Shoulder Press: 5 sets of 5 reps @ 155 lbs
Total Volume: 9320 lbs
Continued going a little light today. Front rack work felt solid, shoulder press was consistent. Clean pulls were heavy but controlled.
For Time:
60 Wall Balls
50 Push-Ups
40 Kettlebell Swings (53 lbs)
30 GHD Sit-Ups
20 Burpees
Time: 8:22
Builder took the crown with 7:23. Lucas 8:26, Kyle/Alan/Rusty 8:29, Ethan 10:11. Hard push. Packed leaderboard today with full intensity.
5 x 1 Minute Hang
Accumulated 3+ minutes total hang time
Grip challenge and core engagement. Great way to close the day and build resilience.
Big volume today. Loved the mix of technical barbell work, a fast and dirty chipper, and a grindy finisher. The energy in the gym was strong, and Builderโs strategy to go unbroken on the wall balls paid off. He got ahead and no one could catch him. Great balance of strength, speed, and grit. Ready for what tomorrow brings.
Theme: Big Group Energy + Chipper Grit
Lifting Session:
Back Squats: 4 sets of 4 reps @ 195โ205 lbs
Snatch Pull + Snatch Complex: 3 sets of 2 reps @ 75โ95 lbs
Snatch Pulls: 3 sets of 2 reps @ 135 lbs
Push Press: 4 sets of 6 reps @ 115 lbs
Total Volume: 7260 lbs
Building back up after the wedding. I intentionally trained light for a week or so leading up to that. I have learned that if I have to back off for any reason or because I choose to it is wise to come back gradually and slowly. Back squat felt strong and I had good range of movement but kept it at least 100lbs lighter than former training weight, snatches moved well but I stayed in a Power Snatch and light, and push presses were clean. Another solid base-building day.
Completed For Time: Deck Of Cards #4
Burpees
Grasshoppers
Sit-Ups
V-Ups (Hardest part)
50 Push-Ups
3-Minute Plank Hold
Different Deck Of Cards workout but still tough with full-body focus. V-ups went to failure for most of us. Core focus with enough burpees to breathe hard and sweat. Great group: Rusty, Kyle, Will E, Ethan, Robert, Builder, Jim, Alan, Kim, Me, Moose. All pushed hard.
Monday kicked off strong with a big group and some serious intensity. Loved the team dynamic today โ everyone showed up and pushed. The chipper had some sneaky difficulty, especially those V-ups. Good group and good energy heading into this week of good training.
Theme: Movement & Community on Wedding Day
Workout:
5:30 AM crew trained as usual
Hosted a group workout for the groomsmen and Mary Ann (Cynthiaโs childhood best friend)
Workout Format: Deck of Cards
Use a standard deck of cards
Each suit = a movement:
Spades = Burpees
Clubs = Push-Ups
Hearts = Sit-Ups
Diamonds = Air Squats
Jokers = Surprise movement picked at time of draw
Face Cards = 10 or 1 rep (scalable)
Aces = 11 or 1 rep (scalable)
All others = face value or 1
Infinitely scalable and always engaging. Deck of Cards is one of the best ways to involve a group of any level. Everyone was moving, sweating, and having fun. Perfect energy to kick off a major life moment.
Wedding day. Everything else fades into the background. Training today was simple, joyful, and rooted in connection. Iโm proud of the community weโve built and grateful to move with people I care about. The Deck of Cards workout delivered the perfect mix of challenge and fun. Now, itโs time to shift fully into celebration mode. Hanna and Braden โ letโs go.
Theme: Heavy Barbell & Conditioning Pairings with Gymnastics Practice
Lifting Session:
Sotts Press: 5-5-5-5-5 โ worked up to 65 lbs @ RPE 7
Clean Grip Overhead Squat: 3-3-3 @ 65 lbs (80โ90%)
Power Clean: 2-2-2-2 @ 175 lbs (85%)
Barbell Bent Over Row: 8-8-8-8 @ 135 lbs @ RPE 8
Total Volume: 7535 lbs. Good movement under load. Focused on mobility and posture throughout. Quality reps all around.
7-Minute AMRAP:
7 Clean & Jerks (155 lbs)
42 Double Unders
Result: 3 Rounds + 5 Clean & Jerks (152 reps)
Tough barbell cycling with heart rate climbing fast. Repeat of a 2015 benchmark โ holding ground. Felt strong through round 3.
21-15-9 Reps for Time:
Overhead Squat (95 lbs)
Row for Calories
Result: 5:05 (Previous Best 2015)
Quick transitions and tight form on OHS. Row was gritty. Solid effort all the way through. Matched past intensity.
3โ5 Rounds:
Hollow Hold โ 30s
Side Plank Hold (each side) โ 30s
Copenhagen Hold โ 30s
Warmup Prior Included:
Seated Arm Raise โ 20 reps
Rotator Cuff Mobility โ 60s each side
Wrist Rocks โ 20 reps
Wrist Flex Hold โ 60s
Mobility warmup and cooldown helped the heavier lifting feel smooth. Staying bulletproof during a high-output training block.
Theme: Deload, Movement, and Staying Loose for the Big Weekend
Lifting Complex:
Pause Back Squats โ 3 sets of 3 reps @ 135 lbs
Snatch Pull + Snatch โ 4 sets of 1 rep @ 75 lbs
Snatch Pull to Knees โ 3 sets of 5 reps @ 135 lbs
Total Volume: 3540 lbs. Focused on lighter weights and quality movement. Keeping the system primed without fatigue heading into wedding weekend.
5-Minute AMRAP:
Bear Crawl โ 50 ft
5 Back Squats @ 1x Bodyweight (135 lbs)
Result: 5 Rounds + 25 ft
Solid effort under control. Focused on positioning and steady effort. Movement felt clean and intentional.
5-Minute AMRAP:
6 Turkish Get-Ups (Alt. Arms), 35 lbs
10 Standard Sit-Ups
Result: 2 Rounds + 4 TGUs (36 Reps Total)
Kept tempo steady. TGUs are such an underrated tool for control, balance, and functional strength. Core felt sharp.
5-Minute AMRAP:
10 Kettlebell Swings (70 lbs)
10 Burpees
Result: 4 Rounds + 10 Swings + 7 Burpees (97 Reps)
Finished strong. This one brought the sweat. KB swings felt snappy, and burpees kept the heart rate high. Good flow heading into the weekend.
Today was about staying loose and moving well โ not about numbers or intensity. With everything going on this weekend, Iโm grateful to be able to train, feel the body move, and share time with great people. That 10-minute squat finisher helped more than I expected. I'm ready to shift gears and be present for Hanna and Braden. Letโs go.
Theme: Partner Workouts for a Wedding Week
Partner Workout (w/ Braden):
Plank Hold โ 2 minutes
Farmer's Hold (140 lbs KBs) โ multiple sets
Row โ 500 meters
50 Burpees
50 Push-Ups
Double 70s on the KBs is no joke. We had a 20 burpee penalty for dropping early. This was a tough format, but a great setup for a partner workout. Congrats to Braden and Hanna โ fired up for your big day!
3 Rounds For Time (Partner):
250m Row
Overhead Hold with 1 Pood
Completed in 5:45 using a 45-lb sandbag. This one was symbolic โ a partner grind to celebrate Braden and Hannaโs upcoming marriage. No exact time, but close to what I estimated. Stronger together.
Back Squat:
1 Rep Max Attempt
Result: 295 lbs
Taking it easy this week with Hannaโs wedding coming up. Backed off intensity slightly but still hit 295 for a single. Just keeping the system tuned without pushing to failure.
This week is about more than performance. With Hanna getting married this weekend, itโs a reminder of why we train: to be present, healthy, and strong for the moments that matter. Braden crushed it today, and the symbolism in the partner workouts hit home. Weโre stronger when we carry the load together.
A big session on the barbell:
Back Squats: 135x2, 225x2, 225x2, 225x2
Snatch Complex (Snatch Pull + Snatch + OHS): 95, 115, 135, 135
Cleans: 155x2 (4 sets)
Shoulder Press: 4 sets of 6 (deload โ bar only)
Focus today was form and consistency under load. Solid session with room to build.
"Death By" format: Start with 1 pull-up in minute one, then 2 in minute two, and so on until failure.
Result: 17 full rounds + 12 reps into round 18
Down 3.19 rounds from my PR. Currently sitting at 190 lbs โ 15โ20 lbs over my comp weight. Thatโs like doing pull-ups with a 20-lb vest. Best performance is in the low 170s. Time to lock in nutrition and weight management.
Cranked out 4000 meters on the Concept 2 Bike Erg in 8:40. All out. Legs on fire.
Format: Interval work
Result: 8:40 | RXโd
Alternate Option: 1 Mile Time Trial Run
Challenge: Follow the tempo of "Flower" by Moby
On "bring sally up": hold at the top of the push-up
On "bring sally down": drop and hold at the bottom (chest hovering, knees off)
Team: Chad, Alan, Keith, Kyle, Robert, Builder, Ethan, Hayden, and me Result: Completed RXโd โ full respect to everyone who gutted this out
Great work from the crew today. This was one of those full-spectrum days that test every system: strength, conditioning, skill, and the mental edge. The drop in pull-up performance was a wake-up call. I know where my optimal fighting weight is, and Iโm committed to dialing it back in. The journey continues.
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Lifting: Front Squats, Hang Cleans, Clean Pulls, and Jerk Press
Front Squat 1-1-1-1-1, using heaviest weight per set
Hang Clean 2-2-2-2, using heaviest weight per set
Clean Pull 3-3-3, using heaviest weight per set
Jerk Press 5-5-5-5-5, using heaviest weight per set
Then:
In teams of 2, complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood
Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth...Log total rounds completed and team member in notes.
We finished with the Man Test on the Ski Erg + distance test
The man test is 3 tries at max Watts on the Ski Erg. I think that Whit Hunt got 685. The distance test is 10 pulls on the ski erg for max distance. Spoiler Alert: There is strategy to this. Ethan showed us how it is done and got 285 m
Good group of 10 today
Partners:
Tom/Ethan
Rusty/Builder
Jim/Ensign
Will/Alan
3 Rounds for Max Reps โ 1 Minute per Station:
Burpees: 20 / 20 / 20
Power Snatch (75 lbs): 12 / 12 / 10
Box Jump (24"): 21 / 21 / 18
Thruster (75 lbs): 14 / 12 / 10
Chest-to-Bar Pull-Ups: 14 / 14 / 12
Rest: 1 Minute between rounds
Total Score: 230 reps
Previous Best: 255 reps โ slightly off today but with stronger burpees and pull-ups. A fight worth repeating.
1. Power Snatch
Sets: 2-2-2-2
Focus: Heaviest weight per set
2. Hang Power Clean
Sets: 2-2-2-2
Focus: Explosiveness from the hang
3. Power Jerk
Sets: 1-1-1-1
Focus: Strong, clean overhead lockout
Complete for Time:
100 Flutter Kicks (4-count)
90 Russian Twists
80 Standard Sit-Ups
70 Hip Extensions
60 Alternating Toe Touches
50 GHD Sit-Ups
40 Leg Levers
30 Toes-to-Bar
20 Plank Ups
10 Ninja Roll Ups
Time: 21:02
We first did this in 2016. This was a solid retest. I led until the T2B, but Rusty closed strong and crushed the Ninja Getups. Props to him. Big group energy today โ great vibes and effort all around.
Itโs humbling to come back to a workout like HOPE and feel the difference from last time โ but thatโs why we track. Power snatches felt strong today, but that core workout was tough. The re-test reminded me of how far weโve come since 2016 โ and how much further there is to go. Fired up from todayโs crew. Rusty brought the heat.
I have not posted here in quite a while, not because the workouts have stopped but because I have been using coaches who have been providing me with programming.
I turned 55 which means that I am at my prime years for competing in CrossFit as I am the youngest in my division and the weights drop significantly in this division.
Last year, I hired, Jason Grubb as my coach, got a nutrition coach as well and also hired Sonny Webster as my Olympic lifting coach. I did all this so that I could test myself to see where I stood in the age group CrossFit world.
With several large events on the horizon, I set my sights on Legends, Masters Fitness Collective and Wodapalooza. Each has an online competition that narrows the field and then an in person competition to decide the winners.
I qualified for each of these and then either had scheduling conflicts or personal conflicts which did not allow me to compete in the in person events. Once that happened, I realized that competing in the in person events was still important to me but maybe not as important as I thought.
My training has not changed, I am still training as if I will compete but for some reason the competitive fire for the in person competitions has subsided and I am focused on training with my friends and focusing on strength, mobility, flexibility and longevity.
If you want to follow the training I am doing you can go to the place I log all my workouts and request to follow my gym, Toms Garage/RRL to see the daily workouts.
My new schedule has me working out M-W taking Thursday off then Friday and Saturday and taking Sunday off.
Today is off but not totally.
Stretching, Ice bath, sauna, more stretching.
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: 53 year old Male, Husband, Father of 3, 5'8, 170 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: 55
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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