Elite CrossFit Athlete Josh Bridge's '21-15-9' Workout Will Wreck You

If your current training routine has run a little stagnant, allow us to spice it up for you with a three-round, high-intensity workout straight from an elite CrossFit athlete. Josh Bridges, a retired US Navy SEAL and a six-time CrossFit Games athlete, recently shared one of his go-to sessions with Morning Chalk Up.

Coming straight from Bridge's 'Pay Him 30 Full Workout' program, the workout below will test your mental grit, physical strength and cardiovascular work capacity across three different movements.

"Breathe on the burpees, hang on to big sets on the cleans/go unbroken [and] recover your grip on the run," Bridges advised to MCU. Here's your mission briefing:

Warm Up

3 Rounds:

• 15m bear crawl

• 5 inch worm and press-up

• 5 burpee with high jump

• 15m duck walk

Workout (For Time), 21-15-9 Reps:

• Bar Facing Burpee

• Barbell Power Cleans (42.5kg/30kg) or Dumbbell Power Cleans (22.5kg/15kg)

• 400m Run

Time cap: 15 minutes

Cool Down, 2 Rounds:

• Child's Pose: 60 secs

• Pigeon Stretch: 30 secs per side

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