10 Crossfit Workouts to Help You Train Like a Dottir

Try these fun and tough workouts from a selection of the finest Icelandic Athletes.

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…

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

2. BARBELL COMPLEX FROM THURI HELGADOTTIR

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

Scale as needed.

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

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

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!

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)

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

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”

9. WORKOUT FROM SOLVEIG SIGURDARDOTTIR

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

“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

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

Want more info about the Dottirs:

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

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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