{"title":"E-books","description":null,"products":[{"product_id":"30-day-fundamental-ebook","title":"30 Day Fundamental eBook","description":"\u003cp\u003eGet set on the basics. Join the PayHim squad with our 30 day Fundamentals eBook. This plan will have you set up for success in your first month training with Josh Bridges. \u003c\/p\u003e","brand":"Josh Bridges ","offers":[{"title":"Default Title","offer_id":50831847948572,"sku":"30day-ebook","price":19.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/FINAL6WeekFundamentals.png?v=1734029292"},{"product_id":"8-week-squat-program","title":"8 Week Squat Program","description":"\u003cp data-start=\"48\" data-end=\"339\" class=\"\"\u003eUnlock your strength potential with the Josh Bridges 8-Week Squat Program, a comprehensive guide designed to elevate your fitness journey. Crafted by renowned athlete Josh Bridges himself, this eBook offers a focused regimen tailored to enhance your squatting prowess over 8 intensive weeks.\u003c\/p\u003e\n\u003cp data-start=\"341\" data-end=\"364\" class=\"\"\u003e\u003cstrong data-start=\"341\" data-end=\"364\"\u003eProgram Highlights:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul data-start=\"365\" data-end=\"987\"\u003e\n\u003cli data-start=\"365\" data-end=\"494\" class=\"\"\u003e\n\u003cp data-start=\"367\" data-end=\"494\" class=\"\"\u003e\u003cstrong data-start=\"367\" data-end=\"387\"\u003eExpert Guidance:\u003c\/strong\u003e Developed by Josh Bridges, a seasoned athlete known for his dedication and expertise in strength training.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"495\" data-end=\"625\" class=\"\"\u003e\n\u003cp data-start=\"497\" data-end=\"625\" class=\"\"\u003e\u003cstrong data-start=\"497\" data-end=\"521\"\u003eStructured Approach:\u003c\/strong\u003e Delivers a structured 2-day per week workout plan, optimizing your time and effort for maximum results.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"626\" data-end=\"740\" class=\"\"\u003e\n\u003cp data-start=\"628\" data-end=\"740\" class=\"\"\u003e\u003cstrong data-start=\"628\" data-end=\"653\"\u003eProgressive Workouts:\u003c\/strong\u003e Each week builds upon the last, progressively challenging your strength and endurance.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"870\" data-end=\"987\" class=\"\"\u003e\n\u003cp data-start=\"872\" data-end=\"987\" class=\"\"\u003e\u003cstrong data-start=\"872\" data-end=\"901\"\u003eDownloadable Convenience:\u003c\/strong\u003e Available as a downloadable eBook, accessible anytime, anywhere for your convenience.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"989\" data-end=\"1276\" class=\"\"\u003eWhether you're aiming to increase your squat PR or enhance overall lower body strength, this 8-Week Squat Program is your ultimate companion on the path to achieving your goals.\u003c\/p\u003e\n\u003cp data-start=\"989\" data-end=\"1276\" class=\"\"\u003e\u003cstrong data-start=\"1285\" data-end=\"1339\" data-is-last-node=\"\"\u003eDownload Now and Squat Stronger with Josh Bridges!\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-start=\"989\" data-end=\"1276\" class=\"\"\u003e\u003cstrong data-start=\"1285\" data-end=\"1339\" data-is-last-node=\"\"\u003e**This program is not on TrainHeroic and is only available as a PDF after purchase**\u003c\/strong\u003e\u003c\/p\u003e","brand":"Josh Bridges ","offers":[{"title":"Default Title","offer_id":51579826045212,"sku":"","price":29.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/Josh-bridges-8wk-squat-program.png?v=1743480036"},{"product_id":"12-mile-ruck-test","title":"12 Mile Ruck Test","description":"\u003cp data-start=\"269\" data-end=\"522\"\u003eBuilt for those preparing to meet the elite standards of U.S. Army Special Operations, this 12-week training program is designed to help you master the 12-mile ruck — a cornerstone assessment in schools like Ranger and Special Forces Selection (SFAS).\u003c\/p\u003e\n\u003cp data-start=\"524\" data-end=\"887\"\u003eThis program targets physical endurance, load-bearing efficiency, and pacing — the critical elements evaluated during these high-stakes tests. Over the course of 12 weeks, you'll progressively build the strength, stamina, and mental grit needed to complete a ruck march under heavy load while maintaining the pace demanded by Special Operations selection courses.\u003c\/p\u003e\n\u003cp data-start=\"889\" data-end=\"1083\"\u003eWhether you’re actively preparing for selection or want to challenge yourself with military-grade training, this program delivers the structure, intensity, and progression to get you ruck-ready.\u003c\/p\u003e\n\u003cp data-start=\"1085\" data-end=\"1107\"\u003e\u003cstrong data-start=\"1085\" data-end=\"1105\"\u003eKey Focus Areas:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul data-start=\"1108\" data-end=\"1299\"\u003e\n\u003cli data-start=\"1108\" data-end=\"1132\"\u003e\n\u003cp data-start=\"1110\" data-end=\"1132\"\u003eEndurance under load\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1108\" data-end=\"1132\"\u003e\n\u003cp data-start=\"1110\" data-end=\"1132\"\u003eRuck-specific pacing \u0026amp; performance\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1172\" data-end=\"1204\"\u003e\n\u003cp data-start=\"1174\" data-end=\"1204\"\u003eLower-body and core strength\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1205\" data-end=\"1250\"\u003e\n\u003cp data-start=\"1207\" data-end=\"1250\"\u003eInjury prevention and recovery techniques\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1251\" data-end=\"1299\"\u003e\n\u003cp data-start=\"1253\" data-end=\"1299\"\u003eMental toughness training for sustained effort\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e","brand":"Josh Bridges","offers":[{"title":"Default Title","offer_id":52600858804508,"sku":"12RUCK","price":39.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/12MileRuckTest_1.png?v=1753238567"},{"product_id":"aft-army-fitness-test","title":"AFT [Army Fitness Test]","description":"\u003carticle class=\"text-token-text-primary w-full\" dir=\"auto\" data-testid=\"conversation-turn-4\" data-scroll-anchor=\"true\"\u003e\n\u003cdiv class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:--spacing(4)] @[37rem]:[--thread-content-margin:--spacing(6)] @[72rem]:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\"\u003e\n\u003cdiv class=\"[--thread-content-max-width:32rem] @[34rem]:[--thread-content-max-width:40rem] @[64rem]:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\"\u003e\n\u003cdiv class=\"flex max-w-full flex-col grow\"\u003e\n\u003cdiv data-message-author-role=\"assistant\" data-message-id=\"1d2ba7a1-10cf-4147-934e-e11e77abd656\" dir=\"auto\" class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+\u0026amp;]:mt-5\" data-message-model-slug=\"gpt-4o\"\u003e\n\u003cdiv class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\"\u003e\n\u003cdiv class=\"markdown prose dark:prose-invert w-full break-words dark\"\u003e\n\u003cp data-start=\"208\" data-end=\"307\"\u003e\u003cstrong data-start=\"255\" data-end=\"307\"\u003eBuilt by Josh Bridges — Made for the Fight Ahead\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp data-start=\"309\" data-end=\"567\"\u003eThe AFT isn’t just a test — it’s a proving ground. Whether you're active duty, prepping for Basic, or just want to train like a warfighter, this 12-week program from former Navy SEAL and CrossFit Games athlete Josh Bridges is built to get you mission-ready.\u003c\/p\u003e\n\u003cp data-start=\"569\" data-end=\"863\"\u003eDesigned to dominate all six events — from deadlifts to the 2-mile run — this program targets raw strength, explosive power, grit, and endurance. Each week is strategically programmed to improve your score, build durability, and prepare your body and mind for anything the test throws your way.\u003c\/p\u003e\n\u003cp data-start=\"865\" data-end=\"909\"\u003e\u003cstrong data-start=\"865\" data-end=\"909\"\u003eTrain with Intent. Perform with Purpose.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul data-start=\"937\" data-end=\"1324\"\u003e\n\u003cli data-start=\"937\" data-end=\"1118\"\u003e\n\u003cp data-start=\"939\" data-end=\"980\"\u003eFocused training for all 6 AFT events:\u003c\/p\u003e\n\u003cul data-start=\"983\" data-end=\"1118\"\u003e\n\u003cli data-start=\"983\" data-end=\"999\"\u003e\n\u003cp data-start=\"985\" data-end=\"999\"\u003e3RM Deadlift\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1002\" data-end=\"1026\"\u003e\n\u003cp data-start=\"1004\" data-end=\"1026\"\u003eStanding Power Throw\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1029\" data-end=\"1054\"\u003e\n\u003cp data-start=\"1031\" data-end=\"1054\"\u003eHand-Release Push-Ups\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1057\" data-end=\"1078\"\u003e\n\u003cp data-start=\"1059\" data-end=\"1078\"\u003eSprint-Drag-Carry\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1081\" data-end=\"1101\"\u003e\n\u003cp data-start=\"1083\" data-end=\"1101\"\u003eLeg Tuck \/ Plank\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1104\" data-end=\"1118\"\u003e\n\u003cp data-start=\"1106\" data-end=\"1118\"\u003e2-Mile Run\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"1326\" data-end=\"1472\"\u003eWhether you're chasing a perfect score or just want to train like the elite, this is the program that separates the average from the battle-ready.\u003cstrong data-start=\"1474\" data-end=\"1495\"\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"mt-3 w-full empty:hidden\"\u003e\u003cbr\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/article\u003e","brand":"Josh Bridges","offers":[{"title":"Default Title","offer_id":52600934727964,"sku":"ACFT","price":39.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/AFT2025E-book_ArmyFitnessTest.png?v=1757648697"},{"product_id":"prt-navy","title":"PRT Navy 12 Week Land Based Program","description":"\u003cp data-start=\"80\" data-end=\"481\"\u003eDesigned by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week land-based training program is built specifically to help sailors excel in the Navy Physical Readiness Test (PRT). The program focuses on developing the strength, endurance, and conditioning required to maximize performance in push-ups, forearm plank, cardio events, and overall fitness standards.\u003c\/p\u003e\n\u003cp data-start=\"483\" data-end=\"827\"\u003eEach week progresses with structured workouts that combine functional strength training, conditioning circuits, and targeted core development. The plan is designed to be completed without access to water-based training, making it accessible for sailors on deployment, stationed inland, or seeking a practical approach to improving PRT scores.\u003c\/p\u003e\n\u003cp data-start=\"829\" data-end=\"848\"\u003e\u003cstrong data-start=\"829\" data-end=\"846\"\u003eKey Features:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col data-start=\"849\" data-end=\"1194\"\u003e\n\u003cli data-start=\"849\" data-end=\"897\"\u003e\n\u003cp data-start=\"852\" data-end=\"897\"\u003e12 weeks of progressive land-based training\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"898\" data-end=\"989\"\u003e\n\u003cp data-start=\"901\" data-end=\"989\"\u003eFocus on Navy PRT test events: push-ups, plank, and cardio (run, bike, or row options)\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"990\" data-end=\"1054\"\u003e\n\u003cp data-start=\"993\" data-end=\"1054\"\u003eStrength and conditioning workouts designed by Josh Bridges\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1055\" data-end=\"1131\"\u003e\n\u003cp data-start=\"1058\" data-end=\"1131\"\u003eCore-intensive programming to build endurance for sustained performance\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1132\" data-end=\"1194\"\u003e\n\u003cp data-start=\"1135\" data-end=\"1194\"\u003eMinimal equipment required, adaptable for any environment\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp data-start=\"1196\" data-end=\"1413\"\u003e\u003cstrong data-start=\"1196\" data-end=\"1208\"\u003eOutcome:\u003c\/strong\u003e\u003cbr data-start=\"1208\" data-end=\"1211\"\u003eBy the end of the 12 weeks, sailors will build the strength, stamina, and resilience needed to not only meet but exceed Navy PRT standards while gaining the mental edge that Josh Bridges is known for.\u003c\/p\u003e","brand":"Josh Bridges","offers":[{"title":"Default Title","offer_id":52840836825372,"sku":null,"price":39.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/Land-BasedPT2025E-book12WeekProgram_2.png?v=1756182413"},{"product_id":"pst-navy","title":"PST Navy 12 Week Land + Swim Based Program","description":"\u003cp data-start=\"79\" data-end=\"482\"\u003eDeveloped by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week program is designed to prepare candidates for the Navy Physical Screening Test (PST). Combining both \u003cstrong data-start=\"283\" data-end=\"321\"\u003eland-based and swim-based training\u003c\/strong\u003e, the program targets the strength, speed, and endurance required to excel in every tested event: 500-yard swim, push-ups, sit-ups, pull-ups, and 1.5-mile run.\u003c\/p\u003e\n\u003cp data-start=\"484\" data-end=\"852\"\u003eThe program delivers a balanced approach with progressive land workouts to build functional strength and conditioning, alongside structured swim sessions to improve efficiency, stamina, and water confidence. Whether training for enlistment or sharpening readiness, this dual-track program ensures candidates develop the complete fitness foundation needed to succeed.\u003c\/p\u003e\n\u003cp data-start=\"854\" data-end=\"873\"\u003e\u003cstrong data-start=\"854\" data-end=\"871\"\u003eKey Features:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col data-start=\"874\" data-end=\"1282\"\u003e\n\u003cli data-start=\"874\" data-end=\"936\"\u003e\n\u003cp data-start=\"877\" data-end=\"936\"\u003e12 weeks of progressive training tailored to the Navy PST\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"937\" data-end=\"1032\"\u003e\n\u003cp data-start=\"940\" data-end=\"1032\"\u003e\u003cstrong data-start=\"940\" data-end=\"962\"\u003eSwim-based program\u003c\/strong\u003e: stroke mechanics, pacing, and endurance sets for the 500-yard swim\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1033\" data-end=\"1158\"\u003e\n\u003cp data-start=\"1036\" data-end=\"1158\"\u003e\u003cstrong data-start=\"1036\" data-end=\"1058\"\u003eLand-based program\u003c\/strong\u003e: strength, conditioning, and bodyweight work targeting push-ups, sit-ups, pull-ups, and run speed\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1159\" data-end=\"1216\"\u003e\n\u003cp data-start=\"1162\" data-end=\"1216\"\u003eFocus on efficiency, pacing, and recovery strategies\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1217\" data-end=\"1282\"\u003e\n\u003cp data-start=\"1220\" data-end=\"1282\"\u003eMinimal equipment required; adaptable to pool and gym access\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp data-start=\"1284\" data-end=\"1555\"\u003e\u003cstrong data-start=\"1284\" data-end=\"1296\"\u003eOutcome:\u003c\/strong\u003e\u003cbr data-start=\"1296\" data-end=\"1299\"\u003eBy the end of 12 weeks, candidates will have the endurance, strength, and discipline to perform at their peak across all PST events. This program builds not only physical capacity but also the mental resilience that sets successful Navy candidates apart.\u003c\/p\u003e","brand":"Josh Bridges","offers":[{"title":"Default Title","offer_id":52840839446812,"sku":null,"price":39.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/Land-BasedPT2025E-book12WeekProgram_2.png?v=1756182413"},{"product_id":"pft-marines","title":"PFT Marines 12 Week Land Based Program","description":"\u003cp data-start=\"87\" data-end=\"495\"\u003eCreated by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week land-based program is built to help Marines and candidates excel on the Marine Corps Physical Fitness Test (PFT). The training plan focuses on the three core events—pull-ups or push-ups, crunches or plank, and the timed three-mile run—while also building overall strength, endurance, and mental toughness.\u003c\/p\u003e\n\u003cp data-start=\"497\" data-end=\"843\"\u003eEach week follows a progressive structure designed to increase volume, intensity, and efficiency in bodyweight movements while improving running capacity. The program requires minimal equipment and can be performed in almost any training environment, making it practical for active duty Marines, poolees, or anyone preparing for PFT evaluation.\u003c\/p\u003e\n\u003cp data-start=\"845\" data-end=\"864\"\u003e\u003cstrong data-start=\"845\" data-end=\"862\"\u003eKey Features:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col data-start=\"865\" data-end=\"1217\"\u003e\n\u003cli data-start=\"865\" data-end=\"913\"\u003e\n\u003cp data-start=\"868\" data-end=\"913\"\u003e12 weeks of progressive land-based training\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"914\" data-end=\"1000\"\u003e\n\u003cp data-start=\"917\" data-end=\"1000\"\u003eDirect focus on PFT events: pull-ups\/push-ups, crunches\/plank, and the 3-mile run\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1001\" data-end=\"1068\"\u003e\n\u003cp data-start=\"1004\" data-end=\"1068\"\u003eStrength, endurance, and conditioning designed by Josh Bridges\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1069\" data-end=\"1146\"\u003e\n\u003cp data-start=\"1072\" data-end=\"1146\"\u003eCore-intensive programming to build stability and long-duration capacity\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1147\" data-end=\"1217\"\u003e\n\u003cp data-start=\"1150\" data-end=\"1217\"\u003eMinimal equipment required; scalable for different fitness levels\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp data-start=\"1219\" data-end=\"1472\"\u003e\u003cstrong data-start=\"1219\" data-end=\"1231\"\u003eOutcome:\u003c\/strong\u003e\u003cbr data-start=\"1231\" data-end=\"1234\"\u003eBy the end of 12 weeks, Marines will develop the strength, stamina, and resilience needed to perform at their best on the PFT, with training that builds not only physical readiness but also the grit and discipline demanded by the Corps.\u003c\/p\u003e","brand":"Josh Bridges","offers":[{"title":"Default Title","offer_id":52840865988892,"sku":null,"price":39.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/Land-BasedPT2025E-book12WeekProgram_1_9896e81c-1922-439c-9605-8cbe5f47946b.png?v=1756183029"},{"product_id":"pft-coastguard","title":"PFT CoastGuard 12 Week Land and Swim Based Porgram","description":"\u003cp data-start=\"86\" data-end=\"445\"\u003euilt by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week program prepares candidates and service members to excel on the Coast Guard Physical Fitness Test (PFT). The plan includes both \u003cstrong data-start=\"313\" data-end=\"351\"\u003eland-based and swim-based training\u003c\/strong\u003e, targeting every component of the test: push-ups, sit-ups, 1.5-mile run, and 500-yard swim.\u003c\/p\u003e\n\u003cp data-start=\"447\" data-end=\"824\"\u003eThe program combines structured swim sessions to develop efficiency, pacing, and stamina in the water with progressive land training to build strength, endurance, and core stability. Designed for accessibility, it can be performed with minimal equipment and is suitable for candidates preparing for accession as well as active-duty Coast Guardsmen seeking improved readiness.\u003c\/p\u003e\n\u003cp data-start=\"826\" data-end=\"845\"\u003e\u003cstrong data-start=\"826\" data-end=\"843\"\u003eKey Features:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col data-start=\"846\" data-end=\"1239\"\u003e\n\u003cli data-start=\"846\" data-end=\"914\"\u003e\n\u003cp data-start=\"849\" data-end=\"914\"\u003e12 weeks of structured training tailored to the Coast Guard PFT\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"915\" data-end=\"1009\"\u003e\n\u003cp data-start=\"918\" data-end=\"1009\"\u003e\u003cstrong data-start=\"918\" data-end=\"940\"\u003eSwim-based program\u003c\/strong\u003e: drills, intervals, and endurance work to master the 500-yard swim\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1010\" data-end=\"1109\"\u003e\n\u003cp data-start=\"1013\" data-end=\"1109\"\u003e\u003cstrong data-start=\"1013\" data-end=\"1035\"\u003eLand-based program\u003c\/strong\u003e: push-up and sit-up progressions, running performance, and conditioning\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1110\" data-end=\"1173\"\u003e\n\u003cp data-start=\"1113\" data-end=\"1173\"\u003eCore-focused training to sustain performance in all events\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1174\" data-end=\"1239\"\u003e\n\u003cp data-start=\"1177\" data-end=\"1239\"\u003eMinimal equipment required; adaptable to pool and gym access\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp data-start=\"1241\" data-end=\"1518\"\u003e\u003cstrong data-start=\"1241\" data-end=\"1253\"\u003eOutcome:\u003c\/strong\u003e\u003cbr data-start=\"1253\" data-end=\"1256\"\u003eAfter 12 weeks, participants will have the speed, strength, and endurance required to surpass Coast Guard PFT standards. This program not only builds physical capacity across all events but also instills the discipline and toughness demanded by service at sea.\u003c\/p\u003e","brand":"Josh Bridges","offers":[{"title":"Default Title","offer_id":52840870379804,"sku":null,"price":39.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/Land-BasedPT2025E-book12WeekProgram_4.png?v=1756265353"},{"product_id":"pfa-air-force","title":"PFA Air Force 12 Week Land Based Program","description":"\u003cp\u003eDesigned by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week land-based program prepares Airmen and candidates to excel on the Air Force Physical Fitness Assessment (PFA). The training plan focuses directly on the required events—push-ups, sit-ups, and the 1.5-mile run—while building the overall strength, endurance, and conditioning needed for long-term readiness.\u003c\/p\u003e\n\u003cp\u003eThe program follows a progressive structure, increasing intensity and volume each week to develop speed, stamina, and muscular endurance. With minimal equipment required, the training can be completed on base, at home, or in any standard gym environment.\u003c\/p\u003e\n\u003cp\u003eKey Features:\u003c\/p\u003e\n\u003cp\u003e12 weeks of structured land-based training for the Air Force PFA\u003c\/p\u003e\n\u003cp\u003eFocused progression for push-ups, sit-ups, and running capacity\u003c\/p\u003e\n\u003cp\u003eConditioning circuits and core-intensive training to improve efficiency\u003c\/p\u003e\n\u003cp\u003eMinimal equipment required; scalable for all fitness levels\u003c\/p\u003e\n\u003cp\u003eDeveloped by Josh Bridges with proven performance principles\u003c\/p\u003e\n\u003cp\u003eOutcome:\u003cbr\u003eBy the end of 12 weeks, Airmen will be physically and mentally prepared to maximize their PFA scores, developing the strength, stamina, and resilience needed to meet and exceed Air Force standards.\u003c\/p\u003e","brand":"Josh Bridges","offers":[{"title":"Default Title","offer_id":52840879063324,"sku":null,"price":39.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/Land-BasedPT2025E-book12WeekProgram.png?v=1756183071"},{"product_id":"police","title":"Police 12 Week Land Based Program","description":"\u003cp data-start=\"85\" data-end=\"579\"\u003eCreated by former Navy SEAL and CrossFit Games athlete Josh Bridges, this 12-week land-based program is designed to help law enforcement officers and recruits excel on their Police Physical Fitness Tests while building the strength and conditioning required for duty. The program focuses on the core test events—push-ups, sit-ups or planks, running (1.5-mile or obstacle-based), and sprint capacity—while also enhancing overall endurance, mobility, and functional strength.\u003c\/p\u003e\n\u003cp data-start=\"581\" data-end=\"885\"\u003eEach week follows a progressive plan that balances bodyweight training, conditioning drills, and running performance. The workouts are scalable for different fitness levels and require minimal equipment, making the program accessible for academy preparation, on-duty maintenance, or personal readiness.\u003c\/p\u003e\n\u003cp data-start=\"887\" data-end=\"906\"\u003e\u003cstrong data-start=\"887\" data-end=\"904\"\u003eKey Features:\u003c\/strong\u003e\u003c\/p\u003e\n\u003col data-start=\"907\" data-end=\"1275\"\u003e\n\u003cli data-start=\"907\" data-end=\"983\"\u003e\n\u003cp data-start=\"910\" data-end=\"983\"\u003e12 weeks of structured land-based training for police fitness standards\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"984\" data-end=\"1068\"\u003e\n\u003cp data-start=\"987\" data-end=\"1068\"\u003eTargeted progression for push-ups, sit-ups\/plank, running, and sprint intervals\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1069\" data-end=\"1138\"\u003e\n\u003cp data-start=\"1072\" data-end=\"1138\"\u003eFunctional strength and conditioning to improve duty performance\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1139\" data-end=\"1213\"\u003e\n\u003cp data-start=\"1142\" data-end=\"1213\"\u003eCore stability and mobility work for injury prevention and resilience\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1214\" data-end=\"1275\"\u003e\n\u003cp data-start=\"1217\" data-end=\"1275\"\u003eMinimal equipment required; adaptable to any environment\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp data-start=\"1277\" data-end=\"1514\"\u003e\u003cstrong data-start=\"1277\" data-end=\"1289\"\u003eOutcome:\u003c\/strong\u003e\u003cbr data-start=\"1289\" data-end=\"1292\"\u003eBy the end of 12 weeks, officers and recruits will be physically prepared to perform at their best on fitness assessments and develop the strength, endurance, and grit required for the demands of law enforcement service.\u003c\/p\u003e","brand":"Josh Bridges","offers":[{"title":"Default Title","offer_id":52840883847452,"sku":null,"price":39.95,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0569\/5727\/2244\/files\/Land-BasedPT2025E-book12WeekProgram_3.png?v=1756183125"}],"url":"https:\/\/josh-bridges.com\/collections\/e-books.oembed","provider":"Josh Bridges ","version":"1.0","type":"link"}