This is hard core.
If you’re looking for a definition of fit, look no further than Katrín Davíðsdóttir. The CrossFit star has won the title of “Fittest Woman on Earth” for the past two years, and if you follow her Instagram account, she has no intention of slowing down.
Speaking to womenshealthmag.com, Davíðsdóttir explains that for her there is no down-time (“I compete in the sport of fitness—there is no off-season”), so this means when it comes to working out her strength, core and conditioning is always on point.
While she admits her two-a-day sessions are often varied, she has given womenshealthmag.com a taster of what it involves. It’s important to note that Davíðsdóttir is a professional athlete so we chatted to Body Science ambassador and tactical strength and conditioning specialist, Kevin Toonen about what is safe to try at home.
10 minutes breathing/meditation
10 minutes foam roller/dynamic stretching
5 rounds of rowing for 200 meters
15 calories on the airdyne bike
Toonen says: “The above warm up is safe. It may be at some individuals limit in terms of conditioning but overall this is a good way to warm up or workout. I would be mindful of the burpees, you would need to keep your form correct.
To modify Toonen suggest “a 60 second rest in-between each round, this way you can recover just enough that you aren’t at your limit. And you don’t want to push to hard here and have nothing left for your actual training session.”
Power and Strength
Snatch triples: 5 sets of three snatches
Snatch pulls: 4 sets of 5 reps @85 percent of 1-rep max
Snatch deadlifts: 5 sets of 3 reps @80 percent of 1-rep max
Back squats: 5 sets of 5 reps @75 percent of my 1-rep max
Toonen says: “This would not be a very good session for someone who is new to lifting. If you’re a novice or new lifter your best bet would be to work on technique with an empty bar or even a broom stick for this session, practicing good technique will be more beneficial and will aid in your skill development in the long run. And as a novice lifer your neural pathways will be exhausted at the end of a technique session in the above format. Be smart, spend the time learning the skill before jumping into heavy weight.”
5 rounds of 10 reps of max unbroken power cleans at bodyweight
Max unbroken strict handstand pushups at 26/20/16/14/12 reps
3 minutes of rest between each round
Toonen says: Unless you’re a really experienced lifter (like training for the CrossFit Geames yourself ), Toonen suggests staying clear of these moves. However, that doesn’t mean her workout can’t inspire you “this could definitely be modified to suit most people. If you know how to power clean you could do 5 sets 3-5 reps @ 65-75% of your 1RM for the power clean (2-3 mins rest between each set) or if you can’t do power cleans try a KB clean and do 3-5 on each side with the same rest sets and reps.
To replace the handstands I would do a push press or a strict press, with 6-8 sets with 8-10 reps with a weight that i could press to almost fatigue on each set, say 50% of your 1RM, the rest 45 seconds up to 90 seconds depending on your ability level.”
5 rounds of 25 GHD situps
15 hip extensions with a 35-pound plate
30 Russian twists with a 35-pound plate
October 13, 20163:45pm