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Freaky Friday #3

Freaky Friday #3

Here we go, first Freaky Friday of the New Year! Hopefully everyone is still sticking to their 2021 fitness resolutions and have been getting better everyday. As we always say, the best way to get in shape is to stay in shape. By no means have I personally had that mentality, but I have decided that I want to live as good as I can for as long as I can. In order to do that, I have to push and challenge myself constantly both mentally and physically. It's not a question of if I am going to workout, just when and what am I going to do. So, in the spirit of challenging ourselves, we wrote this little bad boy….the third installment of Freaky Friday.

Pack a lunch because this one is going to take a while and you are going to burn some calories. This workout has a bit of everything and we are going to touch every body part. No big weights, just a lot of reps, a lot of stamina, and a classic Crossfit WOD thrown in at the end. Grab some water, a towel, and let's go to work.


We are going to do a little warm up run, then jump right into it. As with all our workouts, if you don’t have a particular piece of equipment or just want to sub in another exercise, by all means do it. This workout is flexible and you can use dumbbells, bars, and/or kettlebells. We just want you to move, push yourself, and get better. So, warmup, then we are going to do three big lifting sections. Try to minimize your breaks while in each section and keep that heart rate up. If you are ready, let's get to it.

Section 1

Equipment- Treadmill or Assault Runner

This is my go to warmup. 800 meters in total. Run 50 meters, walk 50 meters. Pretty simple but gets the blood pumping and little sweat.

Run 50 meters

Walk 50 meters

Do 8 rounds

Section 2

Equipment- Dumbbells

In this section, we are going to do 4 movements, 10 reps of each, x 4 sets. You may want to grab a couple of different sizes of dumbbells for this. First movement is thrusters. Hold the dumbbells at shoulder level, go into a squat, thrust back up and lift the weights above your head like a shoulder press. Next, simple dumbbell curls. Third exercise is a single leg hip bridge. Lay on your back, feet flat on the floor. Lift one leg toward the sky, lower and raise your hips using your hamstrings and booty to do most of the work. Last, bent over dumbbell rows. Lean over, put one knee and hand on a bench, however you like to do them. Concentrate on slowly lifting and lowering the weight and experiment with going a little heavier here.

10 Thrusters (20-45lb)

10 Bicep Curls (each arm, 25-45lb)

10 Single Leg Hip Bridge (each leg)

10 Single Arm Dumbbell Rows (each arm, 30-60lb)

Repeat for a total of 4 sets

Section 3

Equipment- Kettlebells and sandbag (optional)

Slow and controlled. That is what we want to concentrate on during this section. We are not so much going for heavy weight but controlling the weight we do push and working the stabilizing, intrinsic muscles. The first exercise is going to be reverse-grip, kettlebell bench press. Again, not going for a lot of weight, and believe me, you don’t need much for this to be challenging. I use a 25-30lb kettlebell. Lay on the bench, holding the handle of the kettlebell with the “bell” or weighted portion facing toward the ceiling. Extend both arms and slowly lower one kettlebell down like you are doing a single arm bench press. Control the weight and don’t let it hit you in the face as that would suck and mess up your workout. Next, same principle, but we are going to sit on the bench, hold the kettlebell handle, “bell” toward the ceiling and do a single arm shoulder press. The third exercise, lay on the ground, on your back, legs extended, and slowly raise your straight legs 90 degrees. Once at 90, slowly lower them back to the ground. Last, get on hands and toes in a plank position for weighted pull throughs. Grab a kettlebell or sandbag, place it on one side of your body and while in plank, grab the weight with the opposite hand, and pull under your body to the other side of your body. Then repeat with your other hand.

8 Kettlebell Bench Press (each side, 20-45lb)

8 Kettlebell Shoulder Press (each side, 20-45lb)

20 Leg Raises

8 Plank Pull-Throughs (each side, 20-60lbs)

Section 4

This is the big finisher. Love saving this section for last. If you have ever done Crossfit, this is a classic WOD and we are going to use it as a finisher for this workout. This last section is a modified “DT”. The “DT” is named in honor of USAF Sergeant Timothy D. Davis and it is a beast of a workout. Three movements consisting of deadlift, hang clean, and a push press (for our version). We are going to allow the use of dumbbells or a barbell for this section. If you use dumbbells, you can have a little easier time with weight variations. I have done this with one weight on a bar and today, I did it with a bar for deadlifts and another bar with lower weight for cleans and presses. However you want to do it, the setup is simple. 12 deadlifts, 9 hang cleans, and 6 shoulder presses x 5 sets. Although this isn’t a timed section, you should be shooting to finish between 8 and 13 minutes. If you are getting done quickly, go up in your weight and drop some weight if it is taking longer than 13 minutes. This is a great way to end our workout.

12 Deadlifts

9 Hang Cleans

6 Shoulder Press

Complete 5 rounds and shoot for 8 to 13 minutes to complete.

That’s it. Another installment of Freak Friday in the books. As stated before, if you need to modify anything, have at it. We just want you to give effort and get better. If you have any questions about how to do any of the lifts, YouTube has great instructional videos on everything we have covered here. Please send progress pics or comments to info@canisathlete.com.