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…
https://www.instagram.com/p/BKWhvUtg-1g/?taken-by=sarasigmunds&hl=en
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
https://www.instagram.com/p/BTMZmugAs15/?taken-by=jakobinaj&hl=en
2. BARBELL COMPLEX FROM THURI HELGADOTTIR
97,5 kg (215 lbs) ➡️ 1 clean + 3 front squats + 1 split jerk ??
Scale as needed.
https://www.instagram.com/p/BO0jrwHloa2/?taken-by=thurihelgadottir&hl=en
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
https://www.instagram.com/p/BMZste_AzMd/?taken-by=sarasigmunds&hl=en
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
https://www.instagram.com/p/BVMwN-wDrTy/?taken-by=annahuldaolafs&hl=en
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!
https://www.instagram.com/p/y4it_Yvpah/?taken-by=sarasigmunds&hl=en
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)
https://www.instagram.com/p/BH-d9-Ag8xC/?taken-by=thurihelgadottir&hl=en
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
https://www.instagram.com/p/BTyDl8TDer7/?taken-by=el_eiko.gylfadottir&hl=en
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”
https://www.instagram.com/p/-ZwKDzPpS0/?taken-by=sarasigmunds&hl=en
9. WORKOUT FROM SOLVEIG SIGURDARDOTTIR
This is a brutal workout from the CrossFit Reykjavik team member and team Iceland Olympic Weightlifter.
https://www.instagram.com/p/BU9ceFzBMMS/?taken-by=solsigurdardottir&hl=en
“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
https://www.instagram.com/p/BQk5CdIlrnl/?taken-by=solsigurdardottir&hl=en
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
https://www.instagram.com/p/6kF0BfPpR7/?taken-by=sarasigmunds&hl=en
Want more info about the Dottirs:
Talent in The Land of Fire & Ice – What Makes The Icelandic Athletes so Good?
