Josh Bridges, former Navy SEAL and six-time CrossFit Games competitor, remains a fitness icon even as he transitions into his 40s.
Known for his incredible tenacity and second-place finish at the 2011 CrossFit Games behind Rich Froning, Bridges continues to inspire with his disciplined approach to fitness.
While he may not compete at the elite level anymore, his commitment to health and fitness is as strong as ever.
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Embracing “Operation LFG” for Balance and Fitness
Bridges’ current training philosophy, dubbed “Operation LFG (Look and Feel Good),” focuses on maintaining top-notch fitness standards while striking a harmonious work-life balance.
This shift reflects his priority on sustainability and overall well-being. On January 21, 2024, Bridges shared a video on his YouTube channel where he elaborated on his evolved approach to training after turning 40.
A Balanced Approach to Strength and Conditioning
Bridges’ workout routine skillfully combines strength training with metabolic conditioning, emphasizing movements that enhance fitness while minimizing injury risks.
Strength Work
Bridges kicks off his sessions with an upper-body strength split that uses moderate weights and higher repetitions:
- Bench Press: 4 sets of 8-10 reps
- Incline Dumbbell Press: 3 sets of 12-15 reps
- Seated Bent-Over Rear Delt Raise: 3 sets of 15 reps
He prioritizes proper form over lifting heavy weights, focusing on slow eccentrics to maximize hypertrophy. Additionally, he keeps rest periods between sets to just 90 seconds to maintain training intensity.
Conditioning (‘Fight Gone Bad’ Style)
Bridges incorporates a grueling conditioning workout reminiscent of the “Fight Gone Bad” style:
- Five rounds for reps:
- One-minute Row (for calories)
- One-minute Devil’s Press (45-pound dumbbells)
- One-minute Strict Pull-Ups
- One-minute Front Squat (135 pounds)
- One-minute rest
In this format, the clock doesn’t reset or pause between exercises, demanding immediate transitions from one movement to the next. Each rep and calorie counts as one point, pushing athletes to maximize their efforts within each minute.
Prioritizing Core Strength and Stability
Core strength and stability are crucial in Bridges’ regimen. He includes exercises designed to fortify his core, essential for long-term fitness and injury prevention:
- Strict Toes-to-Bar: 3 sets of 10 reps
- Dips: 3 sets of 15-20 reps
- L-Sit Hold: Accumulate 60 seconds
For those building up to these advanced movements, Bridges recommends scaled alternatives like knees to elbows or anchored sit-ups.
The Wisdom of Experience
At 40, Bridges’ training philosophy emphasizes listening to his body and adapting workouts to prevent burnout and injury.
By focusing on movements that build strength and endurance without undue risk, he continues to demonstrate that fitness is a lifelong journey.
His mantra? “Comparison is the thief of joy, so do what you’re capable of and go on from there. Don’t compare yourself to others.”
Bridges’ approach to fitness at 40 is a testament to the power of adaptation and balance. His dedication to health, combined with a thoughtful approach to training, ensures he remains a formidable figure in the fitness world. Whether you’re a seasoned athlete or just starting your fitness journey, there’s much to learn from Bridges’ example.
