Father Time hasn’t slowed down the seven-time CrossFit Open Workout winner.
Despite being five years faraway from his last CrossFit Games appearance, Josh Bridges stays one of the recognizable and well-respected athletes in the game. The truth is, though the three-time CrossFit Regionals champion hasn’t competed within the Games since 2018, he still looks greater than able to maintaining with fellow legends like four-time Fittest Man on Earth® Wealthy Froning Jr. and 2009 CrossFit Games winner Mikko Salo.
Bridges may have a possibility to showcase the strength, stamina, and resolve that made him a fan favorite later this month on the 2023 Rogue Invitational in Round Rock, Texas. Set to happen from Oct. 27-29, the highly anticipated competition will feature a Legends showcase that ought to provide loads of highlight-worthy moments over the course of three days.
With one other trip to Dell Diamond on the docket, Bridges took his training to a different level in a video posted on his YouTube channel on Oct. 15, 2023.
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In the newest episode of his “Paying the Man” vlog series, the previous U.S. Navy Seal put together a full-body workout that forced each of the participants to dig deep from start to complete.
Before Bridges and his two training partners, Tayler and Andrew Patterson, began the major a part of the session, they accomplished a “warm-up workout” that proved much more taxing than hitting the treadmill or rower for a couple of minutes. To arrange for the HIIT-style workout to follow, the trio performed six rounds of a 100-foot sled push and eight bar muscle-ups.
Combining a heavy sled push (371 kilos/168 kilograms) with a gymnastics-inspired pull-up variation provided the right mixture of strength and cardio training that set the tone for the remainder of the session. Plus, utilizing a 1:1 work-to-rest ratio between rounds gave sufficient time for Bridges and his partners to get well as they trained outside under the warmth of the Denver sun.
With the initial a part of the workout complete, the group hit the stationary bike for a couple of minutes before ramping up the intensity with a four-part circuit that targeted nearly every major muscle group. Reasonably than attempting to hit a selected variety of reps or rounds, the six-time CrossFit Games athlete utilized the AMRAP (as many rounds as possible) approach for the 30-minute workout.
“I really like AMRAPs since it’s just you against the clock,” Bridges explained. “It’s not a set ‘how much work you’re going to get done,’ it’s a set ‘time you’re going to do work.’ So everyone has the identical period of time, but who’s willing to push harder through the work to get the more reps in, to get more work in.”
Bridges made sure to cover all his bases by choosing two conditioning exercises (the Jacobs Ladder and a 200-meter run), one lower body movement (back squat), and one upper body movement (flat dumbbell bench press).
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The workout didn’t necessarily concentrate on constructing strength or utilizing heavy loads. As a substitute, Bridges utilized a comparatively light weight (70 kilos/31.7 kilograms) to finish 10 reps on the dumbbell bench press. He followed the identical strategy with the squats, choosing 195 kilos (88.4 kilograms) so he could hit all 15 reps on every set. For context on his output, the experienced athlete disclosed that he weighed 165 kilos (74.8 kilograms) several days prior to the session.
Nonetheless, sandwiching the 2 muscle-building exercises between the Jacobs Ladder and 200-meter run proved to be particularly difficult.
“That workout is a trap because where you make and lose time is on the bench and squats, and all the pieces else is like just maintain a pace,” Bridges explained. “It’s not long enough to assemble spare seconds for the trouble.”
Covered in sweat and clearly fatigued from the four-exercise HIIT session, it’s clear his type of programming paid off for everybody involved. Bridges, who impressively finished in thirteenth place on the 2016 Games as each the oldest (33) and shortest (5-foot 2-inch) Individual Mens competitor, delivered some words of wisdom from his home gym once the workout concluded.
“Like several sport, it takes time to understand who you’re as an athlete and where you must push, where you shouldn’t push, and where you must back off,” he explained. “It’s really fun attending to share these kind of workouts and showing her [Tayler] what type of athlete she will be able to grow to be.”
30-Minute Full-Body AMRAP Workout
- Jacobs Ladder – 100 feet
- Flat Dumbbell Bench Press – 10 reps
- Back Squat – 15 reps
- Run — 200 meters (656 feet)
While Bridges may not be “in his prime,” the 41-year-old most definitely still has the mindset of a champion. And after representing the CrossFit Legends well a 12 months ago, he looks ready to provide the Round Rock crowd one other classic performance on the 2023 Rogue Invitational.
Featured Image: Josh Bridges / YouTube