Operation LFG (Look and Feel Good) is a fitness program created by Josh Bridges, a former Navy SEAL and six-time CrossFit Games competitor. As Bridges transitions into his 40s, he maintains his commitment to health and fitness through this new philosophy. The program aims to achieve exceptional fitness standards while maintaining a balanced work-life schedule, emphasizing sustainability.
Bridges shared his evolved training approach in a YouTube video on January 21, 2024, outlining how his focus has shifted towards longevity and balance in fitness after turning 40.
Operation LFG Sample Workout
Bridges’ workout routine under Operation LFG skillfully combines strength training with metabolic conditioning. Here’s a sample workout from his regimen:
Strength
The session begins with an upper-body strength split, utilizing moderate weights and higher repetitions to minimize injury risks while maximizing hypertrophy:
Your workout starts with the bench press, performing 4 sets of 8-10 reps to build chest strength and muscle mass. Follow this with the incline dumbbell press, completing 3 sets of 12-15 reps to target the upper chest and enhance overall chest development. Finish with the seated bent-over rear delt raise, doing 3 sets of 15 reps to focus on the rear deltoids.
Proper form is prioritized over lifting heavy weights, and slow eccentrics are used to enhance muscle growth. Rest periods between sets are kept to 90 seconds to maintain intensity.
Conditioning
Bridges incorporates a demanding conditioning workout reminiscent of the “Fight Gone Bad” style. This is how it should look like:
Complete five rounds for maximum repetitions with this challenging circuit. Begin with a one-minute row, focusing on burning as many calories as possible. Transition immediately into one minute of Devil’s Press using 45-pound dumbbells, combining a burpee with a double dumbbell snatch for a full-body workout.
Next, perform one minute of strict pull-ups to target your upper body and back muscles. Follow this with a one-minute front squat using 135 pounds to build lower body strength and endurance. Conclude each round with a well-deserved one-minute rest before starting the next round.
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- Five Rounds For Reps:
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- One-Minute Row (For Calories)
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- One-Minute Devil’s Press (45-Pound Dumbbells)
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- One-Minute Strict Pull-Ups
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- One-Minute Front Squat (135 Pounds)
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- One-Minute Rest
The workout requires immediate transitions between exercises, with each rep and calorie counting as one point, pushing athletes to maximize their efforts within each minute.
Core Strength and Stability
Core strength and stability are crucial in Bridges’ regimen, with exercises designed to fortify the core and prevent injury:
Begin with three sets of strict toes-to-bar, aiming for 10 reps per set to effectively engage your core. Follow this with three sets of dips, targeting your triceps and chest, aiming for 15-20 reps per set to maximize muscle engagement. Finally, challenge your core stability and endurance by accumulating a total of 60 seconds in an L-sit hold, breaking it into manageable segments if needed.
For those building up to these advanced movements, scaled alternatives such as knees-to-elbows or anchored sit-ups are recommended.
Review & Recommendation
Josh Bridges’ Operation LFG offers a balanced approach to fitness, suitable for those looking to maintain a high level of fitness while emphasizing long-term health and sustainability. His focus on proper form, moderate weights, and a combination of strength and metabolic conditioning makes it an excellent program for individuals seeking to improve their fitness without risking burnout or injury.
Final Thoughts
At the age of 40, Josh Bridges continues to be a source of inspiration in the CrossFit world. His program, Operation LFG, is a true reflection of his dedication to health, adaptation, and balance. By emphasizing the significance of listening to our bodies and avoiding unnecessary comparisons, Bridges shows us that fitness is a continuous marathon. Whether you are an experienced athlete or just a beginner, there is a lot to gain from his approach. Operation LFG is a remarkable example of the strength of adaptability, sustainability, and longevity.