Train with @bridgesj3 on the Croatian coast 🇭🇷💪
This retreat is for the people who want more than just a vacation and everything planned for you.
One workout a day.
Bucket list adventures.
Amazing food.
Ocean views.
New friendships.
And memories that will stay with you long after the trip ends.
Whether you’re coming solo, with a friend, or with your partner, all fitness levels are welcome. Our goal is simple: create an experience that welcomes you, inspires you, and reminds you how good life can feel when you step outside your normal routine.
📍 Pag, Croatia
📅 August 29th – September 5th, 2026
✈️ Fly into Zadar Airport (ZAD)
DM us “CROATIA” and we’ll send you all the details 🇭🇷 who is joining us?!
VO2 MAX training!
4 sets of
4 minutes of work! Rest 90 seconds between
36 calorie echo bike
100’ foot sled push
Max echo bike calories remaining time
This song is 4 minutes and 18 seconds so it’s perfect.
#paytheman @joshbridges_training
Took on the @rad_global “R.A.D Acid Athletics comp” this is a fun workout and you can get your gym involved! It’s a nasty burner! Here’s the workout.
For Time:
10 Shuttle Runs (25’ down + 25’ back = 1 rep)
50 Wall Ball (20/14#)(10/9’)
10 Shuttle Runs (25’ down + 25’ back = 1 rep)
50/40 Calorie Machine (You pick) but echo bike is the best choice!
My time 6:15
Go beat my time and get after it! The man wants his payment!
2 things you should never stop doing…. Lifting weights and pushing yourself to find your limits. Learn to enjoy them and you never know what you might uncover. #paytheman @joshbridges_training best training shoes @rad_global v2
12 minute AMRAP
6 clean and jerk 185#
3 rope climbs
In the end we all just need to work a little harder! #paytheman @joshbridges_training
4 rds
20 calorie echo bike
8 devil press 50#dumbbells
20 calorie row
10 dumbbell box step overs 24” box 50#db’s
Happy Mother’s Day to all the amazing moms out there! To my Momma Bear who has been a rockstar to our little dude and a great step mom we are lucky to have you! To my mom who has always been there! Love you both so much! #paythemom
You’ll know what time of year is coming. Murph is almost here so I figured I should get ready for the pain. Head down and grind to remember him! This was a good prep workout for what’s to come! #paytheman and thank you to @rad_global for making the UFO’s to run in and my knee doesn’t hurt @joshbridges_training
Wear a 20# vest
800 meter run
30 pull ups
60 push ups
800 meter run
Rest till 12 minutes
No vest this round
800 run
30 pull ups
60 push ups
800 run
My times
11:15
9:59
I did strict pull ups
We’re excited to officially announce that @bridgesj3 is joining us for our Croatia Retreat as a special guest coach 🇭🇷
Think training, adventure, amazing food, and likeminded people in one of the most scenic countries in Europe!
What we have planned:
▪️Daily workout
▪️Island hopping
▪️Canoe river rafting through the Zrmanja Canyon
▪️Explore the waterfalls of Krka National Park
▪️Local Croatian wine & food experience
▪️Outdoor adventure experience
▪️Water obstacle course
▪️Dinner at the famous Zrće Beach
▪️ATV or MTB experience on the historic island of Rab
▪️Free time to explore & relax
▪️Daily group dinners + connection time
▪️Making new friends, unforgettable memories, and enjoying incredible local food
And yes, all fitness levels are welcome. The workouts are designed to be challenging, fun, and scalable to you.
📍 Croatia
📅 August 29th - September 5th, 2026
Registration is officially LIVE. Comment CROATIA for all the details.
Who’s joining us?!
#GrownStrongRetreats #PayTheMan
I haven’t had an ACL, PCL, or MCL in my left knee since 2012. The only way to preserve the joint is to keep the muscles strong around it! Yes it gets sore and swollen. Normally it’s because something is tight like my hamstring, hip or quad and once I stretch or smash them with a lacrosse ball the pain goes away. That is why I keep hammering the legs the way I do! I know the moment I stop training them the knee replacement is coming and I am gonna ride this bad boy until I can’t anymore. Don’t stop moving or getting strong! Thats the main take away and weak legs equal weak minds #paytheman @joshbridges_training
Back squats
6 sets of 2 reps
415#
Zercher carry walking lunge
3 sets of 20 steps
185#
If you’ve got limited time and want max results… interval training is the best bang for your buck.
Short bursts. High output. Quick recovery.
This builds endurance, power, and a mind that won’t give up on you.
If I was on limited time I wouldn’t waste it on zone 2 or long slow cardio.
Intensity drives results. Have intention… don’t just doing mind numbing cardio that you won’t see results from.
Get more done in less time. That’s how you build a real engine. #paytheman @joshbridges_training
Give this a go
4 sets
4 minutes of work
90 seconds rest between sets
40 calorie echo bike
15 deadlifts 275#
10 burpee over the bar
Max calorie echo bike remaining time
Adjust the numbers and weight if need be
The 40 cals took about 1:50 to finish
The deadlifts about 30 seconds and the burpees about 30 seconds giving myself about 1 minute to 50 seconds left to get calories on the bike push the pace on that last bit of time! Get some!
Upping volume because I am getting that itch to compete. We will see if it lasts! Let me know who wants to see and old man back on the floor… sometimes you gotta check your gut! #paytheman @joshbridges_training
This is one of the worst workouts I have ever done! A version of one of the @rogueinvitational qualifiers from last year!
3 rounds
20 calorie row
20 overhead squats 155#
20 toes to bar
20 dumbbell box step overs 24” box 50# dumbbells
The qualifier was a 20 minute AMRAP
There’s no magic pill. No secret plan. No special movements.
It’s consistency. Discipline. And Hard work!
It’s showing up—again and again—doing what needs to be done, even when you don’t feel like it.
The road doesn’t end.
Pay the man. #paytheman @joshbridges_training
5 rounds
300 meter run
12 dumbbell snatch 80#db
3 rope climbs
