Tuesday July 22, 2025
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Heavy pulls and classic conditioning. G.I. Jane, double unders, and snatches made for a full-spectrum day.
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Monday July 21, 2025
/Heavy barbell volume and fast-paced conditioning. Honest check-in on bodyweight goals and pacing.
Read MoreFriday July 18, 2025
/Strength and skill in the garage plus an old-school time trial. Full-body day with intensity and intent.
Read MoreThursday July 17, 2025
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Morning conditioning at ICAST, then a clean & strict handstand push-up burner back at the garage.
Read MoreWednesday July 16, 2025
/Barbell lifting, chipper conditioning, and a poolside Deck of Cards workout while traveling for ICAST.
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Monday July 14, 2025
/Big lifting day, group kettlebell finisher, and honest reflection after a tough benchmark. Weight’s creeping up — time to reset.
Read MoreFriday July 11, 2025
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Lift-focused morning with snatch variations, followed by high-output 40-minute Bike Erg endurance session.
Read MoreThursday July 10, 2025
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Big 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 MoreWednesday July 9, 2025
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Big 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 MoreTuesday July 8, 2025
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Front squats and shuttle run with group-wide pace concerns and an unusual knee signal during lifting.
Read MoreMonday July 7, 2025
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Heavy 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 MoreThursday July 3, 2025
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Tom 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 MoreWednesday July 2, 2025
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Remote training from Fairhope with breathwork and mobility. Garage options included the Minnekahda 5 miler or a cardio endurance split.
Read MoreTuesday July 1, 2025
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Heavy 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 MoreTom Rowland’s Daily Supplement Routine - 57 Year Old Competitive Athlete
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Tom Rowland reveals his complete daily supplement stack—used to fuel high-performance workouts, accelerate recovery, and support long-term health. Get the full breakdown of his AM-to-PM battle rhythm, including 1st Phorm products (with free shipping) and MTN OPS (20% off with code TOM).
Read MoreMonday, July 1, 2025
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Clean 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 MoreMonday - Friday June 27, 2025
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Tom 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 MoreFriday June 20, 2025
/📊 Strength & Technique Work
Lifting 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.
🔥 WOD – SealFit Sandbag Chipper
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.
🧠 Journal Entry
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.
Thursday June 19, 2025
/🏋️♂️️ Weekly Training Log – June 19, 2025
Theme: Power Barbell, Long Engine, and Grip Burn
📊 Strength & Technique Work
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.
🔥 Conditioning Block #1 – 5K Row Time Trial
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.
🔥 Conditioning Block #2 – 100 Russian Kettlebell Swings for Time
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.
🧠 Journal Entry
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.
