“We’re trying to be strong, jacked, athletic… not compete at the Games.” Why Josh Bridges Ditched Muscle-Ups and Snatches for a Smarter, Safer Way to Train

Operation LFG is a powerful antidote to overcomplicated, risk-laden training you’ll find in many functional fitness programs.

Designed by Josh Bridges who’s lived through both high-level CrossFit and real-world training for life, this back day workout encapsulates what Operation LFG is all about—getting strong, looking muscular, staying athletic, and enjoying every minute of training.

But it goes far beyond just deadlifts and dumbbell rows. From smart programming choices to thoughtful equipment modifications, the Operation LFG method is built for everyday athletes who want real results without the fluff or circus tricks.

Here’s exactly what this style of training looks like—and why it’s quickly gaining traction among savvy fitness fans.

The Core Philosophy of Operation LFG

Operation LFG stands for “Let’s F*cking Go”—but underneath that intensity is a strategic, scalable training method that blends strength, conditioning, and bodybuilding into one effective system.

• 3-5 times per week: Workouts are programmed five days weekly, but can easily be modified to four.
• Focus on strength + accessories: Foundational lifts like the deadlift are supported with targeted accessory work for muscle growth and injury prevention.
• Conditioning with purpose: Fun, challenging intervals (not boring cardio) designed to boost heart rate and endurance.
• No circus tricks: Movements like muscle-ups, heavy snatches, and handstand walks are excluded in favor of safer, more effective alternatives.

“I want to be stronger, more conditioned, look good, and have fun doing it,” says the program creator. “You’re never going to regret being bigger, faster, and stronger.”

Today’s Focus: Deadlift-Centric Back Day

Deadlift day doesn’t mean maximum effort every week. In Operation LFG, deadlifts are programmed two to three times monthly—enough to progress without breaking down the body.

Each lifting session includes the primary strength lift followed by accessory isolation work. Today’s example? A classic back day rotation built around deadlifts—with none of the bounce, all of the fire.

Deadlift Technique That Builds Strength for Life

This isn’t competitive powerlifting. It’s training for longevity and capability. Each rep is performed from a complete reset—no touch-and-go.

Here’s how proper execution in LFG style looks:

• Stance: Hip-width, feet under the bar, hands just outside the knees.
• Set up: Hinge to reach the bar—not squat—keeping the bar mid-foot.
• Pre-lift Cue: “Pull the slack out,” then think “press the floor away.”
• Grip Options: Preferably double overhand; straps are okay for high-rep sets or when your grip is shot.

“Using a belt is not cheating,” the coach explains. “It helps you feel your core brace correctly, which is essential whether you wear one or not.”

Key Deadlift Accessory Movements

• Dumbbell Rows: Performed hand-supported, focusing on driving the elbow back and activating upper traps. 3 sets of 10 reps.
• Back Extensions: Emphasizes glutes and spinal stability. Three sets of 12 reps, with a 30-second hold on the last rep of each set.
• Pull-ups: Weighted if you’re advanced, negatives if you’re building up. Pull-ups remain a core skill in this program.

Combined, these movements build a strong posterior chain while helping reinforce better posture and reduce injury risk.

No More Circus Tricks: Smarter Substitutions That Still Get Results

The Operation LFG methodology allows you to train hard without relying on high-risk, low-reward movements. You won’t find handstand push-ups, pistols, pullovers, or heavy Olympic lifts in the program. Why?

“You can get all the benefits without the injury risk,” the coach says. “For example, I’ll use strict presses instead of handstand push-ups, or lunges over pistols. You’re still getting strong unilaterally, without the bad positions and wear and tear.”

Instead, the focus is on real-world strength, mobility, and aesthetics. There’s also ample use of machines—like the cable row—where available, to create more focused muscle engagement and injury prevention.

Warm-Up Tips for Deadlift Days

A few extra warm-up drills on deadlift days can go a long way. One favorite? Banded hamstring curls.

How to do them:

• Sit on a bench with a light resistance band looped around your foot.
• Pull your heel toward your glutes quickly, then slowly return.
• Perform 20–25 reps each leg, for two total sets.

“It’s like leg extensions for your squat, except this is for deadlift,” the creator explains. These drills fire up the hamstrings for optimal movement quality and reduced injury risk.

Conditioning You’ll Actually Want to Do

The conditioning section is designed to elevate heart rate, not turn training into punishment. You’ll see interval formats like EMOM (Every Minute On the Minute), often paired with simple, effective movements that build work capacity and muscular endurance.

Sample 16-Minute EMOM Finisher

• Minute 1: Row – 15–17 calories
• Minute 2: 8 Sandbag Cleans
• Minute 3: 8–10 Burpee Pull-Ups (or just burpees)
• Minute 4: 8–10 Back Squats (at ~45% of 1RM or just a moderate weight)

“You’re going to get tired, but you’re also going to have fun,” the coach notes. “This type of cardio keeps people coming back.”

Each minute is a sprint with built-in rest (ideally 10–15 seconds). Movements are subbed in as needed based on equipment access or training level, making this highly adaptable.

Equipment Needs (and Why the Simpler, the Better)

The program keeps the barrier to entry low. All you need is:

• Barbell with plates
• Squat rack
• A few dumbbells
• Pull-up bar

Optional tools like cable machines, sandbags, and sleds can be substituted within the app or platform using the program.

Final Thoughts: Why Operation LFG Works

This isn’t just another garage gym program tossed together. Operation LFG is the result of years of evolution—starting in competitive CrossFit and arriving at a healthier, more balanced approach to getting “jacked, strong, fit, and having fun.”

What makes it work:

• Low-risk, high-reward movement choices
• Balanced focus on strength, size, and conditioning
• Recovery-friendly volume with steady progression
• Elimination of high-skill gymnastics unless desired
• A coach who practices what he preaches

“Fitness doesn’t have to be complicated,” he says. “Simple, hard work and targeted focus gets results. There’s no magic pill.”