10 Crossfit Workouts to Help You Train Like a Dottir

The Icelandic women dominate CrossFit. Both Annie Thorisdottir and Katrin Davidsdottir have won the CrossFit Games twice. Sara Sigmundsdottir has finished in third two years in a row and won Regionals on numerous occasions. With other Games Athletes such as Thuri Helgadottir, the country consistently produces high calibre athletes. For such a small population (330,000), living on a volcanic rock in the cold watery expanses of The Atlantic Ocean, this is an incredible achievement. Time to embrace your inner viking and add a few of these workouts from dottirs into your training.

Step 1 is to drink your pre-workout, as Sara demonstrates here…

When the preworkout kicks in and you have no control…. Yes if you were wondering next level is to drink preworkout out of a Bowl ? @niketraining #niketraining #justdoit #nike @mission6nutrition #OnAMission #Mission6 @FitAID #teamFitAID #FitAID #jaw #jawsome #jawgrips #jawambassador @compexusa #compexusa #musclestim #gloiceland #glofakafeni #harfaktory #cfsudurnes #dismakeup #crossfit @jaw_australia

A post shared by Sara Sigmundsdóttir (@sarasigmunds) on Sep 14, 2016 at 2:48pm PDT

Now look through the workouts and choose your next WOD.

1. PARTNER WORKOUT FROM JAKOBINA JONSDOTTIR

In pairs of two:

“I Go, You go”- 12 round each:

• 6 Deadlifts (60/40)
• 4 HPC
• 2 FS

Then 10 round each:

• 3 PC (60/40)
• 3 S2OH
• 6 Box Jumps

I feel like my energy is coming back after to long! Flue, cold, eye infection- just name it, I've had it all those last weeks ? Todays workout @grandi101 was fun ??? In pairs of two: "I Go, You go"- 12 round each: 6 Deadlifts (60/40) 4 HPC 2 FS Then- 10 round each: 3 PC (60/40) 3 S2OH 6 Box Jumps (step down) Thanks @elinjons for joining me ??? #trainingforlife #grandi101 #crossfitgrandi #nowiceland #nocco #serranoisland #nikeisland

A post shared by Jakobina Jonsdottir (@jakobinaj) on Apr 22, 2017 at 9:07am PDT

2. BARBELL COMPLEX FROM THURI HELGADOTTIR

97,5 kg (215 lbs) ➡️ 1 clean + 3 front squats + 1 split jerk ??

Scale as needed.

97,5 kg (215 lbs) ➡️ 1 clean + 3 front squats + 1 split jerk ?? – Love how "light" the heavy weights are feeling these days ?? – #smallbutmighty @crossfitgames #roadto2017 @wodproofapp Leggings: @zpcompression @zeropointiceland

A post shared by Thuri Helgadottir (@thurihelgadottir) on Jan 3, 2017 at 3:48pm PST

3. WORKOUT FROM SARA SIGMUNDSDOTTIR

Every 2 minutes, 4 rounds:

• 10 KB Thrusters (2x24kg)
• 10 Strict-Pulls (feet stay in front of the bar)
• 10 Box Jumps

Testing a workout from @theprogrm for next week: Every 2 minutes, 4 rounds: 10 KB Thrusters (2x24kg) 10 Strict-Pulls (feet stay in front of the bar) 10 Box Jumps It gets aaaa bit spicy? @niketraining #niketraining #justdoit #nike @mission6nutrition #OnAMission #Mission6 @FitAID #teamFitAID #FitAID #jaw #jawsome #jawgrips #jawambassador @compexusa #compexusa #musclestim #gloiceland #glofakafeni #harfaktory #cfsudurnes #dismakeup #crossfit @jaw_australia #TheProgrm @theprogrm

A post shared by Sara Sigmundsdóttir (@sarasigmunds) on Nov 4, 2016 at 1:24pm PDT

4. ANNA HULDA OLAFSDOTTIR’S 3 PART AMRAP WORKOUT

8 min amrap

• 12-9-6
• DB sq snatch (22kg/36kg)
• 15 m HW

4 min rest

400 m buy in run

Amrap up to 8 min

• 4 HSPU
• 8 pullups
• 12 air sq

4 min rest

Amrap 8 min

• 15 m OH DB lungest (22kg, 36 kg)
• 50 DU
• 15 WB

Sunday wod at @crossfitvalens with @jakobinaj and @arnarw : 8 min amrap 12-9-6 DB sq snatch (22kg/36kg) 15 m HW 4 min rest 400 m buy in run Amrap up to 8 min 4 HSPU 8 pullups 12 air sq 4 min rest Amrap 8 min 15 m OH DB lungest (22kg, 36 kg) 50 DU 15 WB ?????? now it's time to use every minute we have left in Luxembourg under the hot sun??? #Addiandthepregnantladies #14weekspregnant & #18weekspregnant

A post shared by Dr. Anna Hulda Ólafsdóttir (@annahuldaolafs) on Jun 11, 2017 at 5:27am PDT

5. KETTLEBELL HELL

If you want to work on your mental side I recommend this workout ,”Kettlebell Hell”

4 Rounds for increasing load:

• 10 Double KB Clean
• 10m Double KB FR Carry
• 10 Double KB STOH
• 10m Double KB FR Carry
• 10 Double KB FR Lunges
• 10m Double KB FR Carry
• 10 Double KB FR Squat
• REST 3 minutes b/t rounds

– Recommended starting weights 16/12kg (35/26lbs) or more if you dare.. Take it with someone who pushes you!

If you want to work on your mental side I recomend this workout ,,Kettlebell Hell" 4 Rounds for increasing load: 10 Double KB Clean 10m Double KB FR Carry 10 Double KB STOH 10m Double KB FR Carry 10 Double KB FR Lunges 10m Double KB FR Carry 10 Double KB FR Squat REST 3 minutes b/t rounds – Recommended starting weights 16/12kg (35/26lbs) or more if you dare.. Take it with someone who pushes you! Thanks @bjorgvink for pushing me! -If you let go of the kb 10 burpee penalty #scitecnutrition #wodcrusher #harfaktory #dismakeup #teampowerfactory #cfsudurnes #thetrainingplan

A post shared by Sara Sigmundsdóttir (@sarasigmunds) on Feb 9, 2015 at 6:17am PST

6. THURI HELGADOTTIR GAMES WORKOUT

Yesterday I did the Clean/HSPU WOD from the 2010 CrossFit Games. I did the HSPU’s on the rings and added some weight to the bar so it was 175 lbs/ 80 kgs.

• 7 rds for time:
• 3 Cleans
• 4 Ring HSPUs
• Time cap: 12 min

(scale the ring HSPU to normal HSPU or a handstand hold depending on your ability level)

Yesterday I did the Clean/HSPU WOD from the 2010 @crossfitgames ? I did the HSPU's on the rings and added some weight to the bar so it was 175 lbs/ 80 kgs. – 7 rds for time: 3 Cleans 4 Ring HSPUs Time cap: 12 min – The video shows the first round ? – #smallbutmighty #gamesbound #roadtothegames #hspu #clean #crossfit – @zpcompression @zeropointiceland @sportvorur @nikeisland @perform.is

A post shared by Thuri Helgadottir (@thurihelgadottir) on Jul 17, 2016 at 1:30pm PDT

7. WORKOUT FROM EIK GYLFADOTTIR

4x Regionals and 1x Games Athlete Eik Gylfadottir represents Iceland in the Middle East, working as a coach at CrossFit Yas. Try this testing triplet and scale the muscle ups to pull ups if you need.

5RFT

• 400 m Run
• 21 Deadlift (205/145)
• 7 Muscle Up

?☀️☠️? 5RFT: 400 m Run – 21 Deadlift (205/145) – 7 Muscle Up #sundaymorning #roadtoregionals #justkeepswimming? #crossfitgames #fuelyourambition @myproteindk

A post shared by Eik Gylfadottir ?? (@el_eiko.gylfadottir) on May 7, 2017 at 12:06am PDT

8. HANG POWER CLEAN / THRUSTER WORKOUT

“Find a daily max in this complex – hang power clean + thruster = did 87,5 kg”

• Drop down to 50% and do 10-9-8-7-6-5-4-3-2-1
• Hang power clean
• Thruster

“If you let go of the bar you have to do 5 burpees over the bar. I did it with 45 kg”

Loved this workout from @weightlifting_101 Find a daily max in this complex – hang power clean + thruster = did 87,5 kg Drop down to 50% and do 10-9-8-7-6-5-4-3-2-1 Hang power clean Thruster If you let go of the bar you have to do 5 burpees over the bar. I did it with 45 kg ? How many times do you think I dropped the bar? @niketraining #niketraining #justdoit #nike @wodcrusher #gloiceland #glofakafeni #sklz #sportvorur #harfaktory #dismakeup #teampowerfactory #cfsudurnes #thetrainingplan #crossfit #weightlifting101 @cfsudurnes

A post shared by Sara Sigmundsdóttir (@sarasigmunds) on Nov 22, 2015 at 1:35pm PST

9. WORKOUT FROM SOLVEIG SIGURDARDOTTIR

This is a brutal workout from the CrossFit Reykjavik team member and team Iceland Olympic Weightlifter.

Hungrier than ever. ? ••••••• @xendurance @noccoiceland @rpstrength @xendurance_iceland @reebokisland #crossfit #crossfitgames #xendurance #xendurance_eu #nocco #noccoiceland #rpstrength #thetrainingplan #rurykiro #kiropraktorstodin #getit #workhard

A post shared by Sólveig Sigurðardóttir?? (@solsigurdardottir) on Jun 5, 2017 at 6:46am PDT

“Pure mental workout for me. Wanted to quit about 45 times. Want to give it a go?? I dare ya??”

1-10 okay this is fine
10-20 mmmm looked easier on paper
20-30 ….kill me now please
30-40 this is bullshit
40-50 why are there no rest minutes???
50-60 close your eyes and think of something pretty

Pure mental workout for me. Wanted to quit about 45 times. Want to give it a go?? I dare ya?? 1-10 okay this is fine 10-20 mmmm looked easier on paper 20-30 ….kill me now please 30-40 this is bullshit 40-50 why are there no rest minutes??? 50-60 close your eyes and think of something pretty #thetrainingplan #rpstrength #crossfit #crossfitgames

A post shared by Sólveig Sigurðardóttir?? (@solsigurdardottir) on Feb 16, 2017 at 6:49am PST

10. RUNNING WORKOUT WITH SARA SIGMUNDSDOTTIR AND CHRIS HINSHAW

Loved starting my day here on the track! Doing a workout from my amazing running coach Chris Hinshaw

3x (4 x 400m run- 30 sec rest between reps, 3 minutes rest between sets)

Chris Hinshaw: How to Build a Bigger Engine for Crossfit

Loved starting my day here on the track! Doing a workout from my amazing running coach @hinshaw363 3x(4x400m run- 30 sec rest between reps, 3 minutes rest between sets) @niketraining #niketraining #justdoit #nike #sklz #sportvorur #harfaktory #dismakeup #teampowerfactory #cfsudurnes #running #thetrainingplan #crossfit #whereisthesun

A post shared by Sara Sigmundsdóttir (@sarasigmunds) on Aug 19, 2015 at 4:51am PDT

Want more info about the Dottirs:

Talent in The Land of Fire & Ice – What Makes The Icelandic Athletes so Good?