Body Weight

Extreme Workouts To Build Mental Strength

Extreme Workouts To Build Mental Strength

It is 10:50 am and I have been working at a serious pace since 7:30 am.  So far, we have run 11 miles,  3 sets of stairs, 5 runs up the steepest hill in town, 30 burpees, 30 clap pushups, 200 weighted pullups, 400 weighted pushups, and 600 weighted squats (2 Murphs and a bunch of running). I have already consumed and sweated out over a gallon of water, but right now, I am just staring at a barbell and wondering if I can pick it up.  
The barbell was 155 pounds and was the single implement to a classic CrossFit hero workout called DT. 

Using Dice For Elite Fitness - The Game Evolves

Multiple Dice make things more interesting

Multiple Dice make things more interesting

The Dice Game is evolving for me.  I have thought about this format for quite a while but just never really got around to creating the workout.  Finally, Max Baumgardner gave me a pack of blank dice and I began to play around with the idea of a randomized workout with select exercises.

One of my favorite workouts on the road is the Deck of Cards.  I have written and discussed this workout many times because it has been one of the foundational workouts for me on the road for the last 20 years.  I simply take a deck of cards in every travel bag and I know that I will be able to get a great workout no matter where I am, or if I have any equipment.

The dice game solves at least one problem with the Card game.  When it is windy, the cards blow away.  It would take a hurricane to blow away the dice so if it is windy, the dice can be a much better alternative to the cards.

Another advantage to the dice might be that there are 6 sides to a standard die.  I can select 6 exercises that require no equipment or do just 5 and leave one open as a Joker so that I can incorporate whatever is available on site.

This morning we used 3 dice + the number die to come up with a challenging workout.

Die 1





Flutter Kicks x 10

Joker = pullups today

Die 2 - Sandbag 

Clean and Jerk

Plank Pulls

Shoulder 2 Shoulder

Front Squats


Sandbag 2 shoulder

Die 3 - kettlebell


Single arm snatch


Goblet Squat

Single arm press

Joker = 200 m run today

Number Die (I have it in 5’s but you could make them any numbers you want)







For the first 5 minutes, just the bodyweight die

Second 5 minutes, bodyweight and sandbag

Last 10 minutes, bodyweight + sandbag + Kettlebell

The workout was good, not especially challenging but I will continue to work on the numbers and exercises to create a masterpiece of reps and exercises guaranteed to be extremely effective.

If you come up with some devious routines with the dice, let me know.  I really like the idea and want to continue to work on it for road workouts. Send them to me at or tag me @tom_rowland on Instagram

Get In Shape For Tarpon Fishing

Get In Shape For Tarpon Fishing

I got a question from a listener about how someone might get in better shape to prepare for their Tarpon trip. This could easily be used for any flats fishing trip. It might seem silly to some to think that fishing requires fitness, but most people don’t stand up all day in the hot sun. Leg strength, lower back strength, and proper nutrition and hydration can go a long way to helping you to enjoy your trip much more. If you find this article interesting check out How To Extend Your Guiding Career and Primitive Travelers Survival Guide.

Killer Workout With Zero Equipment

Killer Workout With Zero Equipment

Dr. Izumi Tabata proved that 20 seconds of work followed by 10 seconds of rest repeated 8 times (4 minutes total) was the way that most athletes can produce the highest output of energy.  Today we discuss how to bring the Tabata Protocol into your training. You can feel free to get creative with the workouts and you don’t need any equipment to do it! Below are some combinations that I like to do and some thoughts on ways you can add to them.

Train Multiple People With Minimal Equipment - LeapFrog Workout

Train Multiple People With Minimal Equipment - LeapFrog Workout

Even though we are done with our 10 part hotel series, I want to keep doing some workouts in the format on minimal equipment. I think it is super helpful to know how to do some workouts without as much workout equipment. This workout is one of my favorite and you can do it with any type of workout station - you just need one more workout than you have people (2 people = 3 workout stations). This workout is AMRAP (As Many Round As Possible) in 20 minutes or whatever time you set. Here are some ways you can do these workouts:

2 Workouts With A Jump Rope And Rogue Mobility Band You Can Do Anywhere

2 Workouts With A Jump Rope And Rogue Mobility Band You Can Do Anywhere

We are now at number 9 out of our 10 part series on exercises you can do while you are traveling for work or pleasure. These workouts are ones you can do with minimal equipment and some with no equipment at all, and today we are going to cover jump rope workouts. Whenever I travel I always carry a jelly jump rope that is probably the cheapest jump rope you can get; and I will still get a giant rubber band (Rogue jump stretch band) and I use a blue one, green one and black one. I use these bands for resistance exercises and the jump rope is another tool for exercising aside from the treadmill, stairs or pool.

Stuck In Your Hotel Room? Try These Bodyweight Workouts

Stuck In Your Hotel Room? Try These Bodyweight Workouts

Sometimes you have work to do, or you are waiting on an appointment and you just can’t leave your hotel room but you want to get in a solid workout. I have for you quite a few bodyweight workouts that you can do and will give you exercises where you can be creative and quick so you aren’t spending tons of time working out. You don’t need any equipment for these workouts and you can do them anywhere, that’s what makes them perfect for traveling and time sensitive situations.

3 Workouts Without A Gym Or Equipment

3 Workouts Without A Gym Or Equipment

Continuing on with our 10 part series of hotel workouts we are going to talk about what happens when there is no gym in the hotel. At the bottom you will find 3 workouts you can do without any equipment or gym, you can do these virtually anywhere when you are traveling for work or on vacation. These are great bodyweight workouts to do when you have to stay in shape but don’t have the gym to workout in. Or maybe you don’t want to do the dumbbell workouts or the gym is charging you to use the gym. Try out this instead of a gym… There are almost always stairs or a parking garage.