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…

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?

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