Kristin Holte is the undisputed Fittest Norwegian Woman on Earth and has competed at the CrossFit Games 8 times. The now-retired Kriger (warrior in Norwegian) can still help you become a better athlete. Pay attention to Kristin Holte’s training tips and check out 10 of her personal CrossFit workouts.
Holte announced her retirement in a discreet way, days after the end of the 2021 CrossFit Games. “It’s not all over yet, but this was Holte’s Last Dance in the Coliseum,” she wrote.
With 8 Games appearances, one podium finish and a track record of being a fierce competitor, everyone can learn from the Norwegian Krieger.
Kristin Holte’s Training Tips and 10 of Her CrossFit Workouts
Workout 1
For time:
- 30 Ring Muscle Ups
- 30 m Walking Lunge 2 x 15 kg
- 300 Double Unders
- 20 Ring Muscle Ups
- 20 m Walking Lunge
- 200 Double Unders
- 10 Ring Muscle Ups
- 10 m Walking Lunge
- 100 Double Unders
Holte finished this workout in 15:04.
You need 3 things to become a better athlete.
- Focus
- Determination
- Consistency
“This will get you where you want to be.”
Workout 2
For time:
- 60 m Handstand Walk (8 x 7,5m
- 200 Double Unders
- 50 Strict Handstand Push Ups
This workout will make you question your life decisions. It is heavily focused on upper body strength.
Workout 3
3 rounds for time:
- 25 Wall Balls 9/6kg
- 20 Alt. DB Snatch 30/22,5kg
- 15 Single arm DB overhead squat 30/22,5kg
- 10 Burpee over High Box
- 80 Double Unders
The queen of burpees had to inject her favourite exercise in one of her workouts with the hashtag #BurpeesForLife.
Take Risks in Your Life
“What if I fall? What if I fly? Without risk there is no reward,” Holte says.
”Fall down seven times, stand up eight.”
Workout 4
EMOM 12 min for max reps:
- Min 1: Max rep CTB-Pull Up
- Min 2: Max Meter Handstand Walk (7.5 m Segment)
- Min 3: Max Double Unders (3 DU=1 rep)
Holte finished with a score of 383 reps.
Workout 5
60 min AMRAP:
- 500 m Row
- 10 Sandbag Squat
- 60 m Sandbag Carry
- 500 Ski Erg
- 2/2 Turkish Get Up with Barbell
- 8/8 One Arm Barbell Overhead Squat
- 1000 m Bike Erg
- 10/10 Med Ball Rotational Throw to wall
- 10 Med Ball Pike (Core)
Working out for a full hour is already painful enough, but this AMRAP will take you to levels you did not think existed before.
Do It Every Day
“A little bit every day can add up to make a big difference,” the Norwegian athlete says.
Sometimes, you must close your eyes and keep going, despite all the adversities.
Workout 6
8 Rounds of:
- 4 Ring Muscle Ups
- 8 Toes to Bar
- 8 m Handstand Walk
- 30 Double Unders
Do this one for time, but pay attention to the correct form. Kristin Holte’s time? 9:41. “Upper body on fire,” she says.
Workout 7
Do workout A-B-A-B and rest 2 minutes between each of them.
A – 5 minute AMRAP:
- 5 Hang Power Clean 50/35 kg
- 5 Front Squat 50/35 kg
- 10 Toes to bar
B – 5 minute AMRAP:
- Buy in: 500 m row
- Then:
- 6 Thrusters 50/35 kg
- 24 Double Unders
Challenge Your Body and Your Ego
When competing side-by-side with Sam Briggs during Open 17.1 and 18.1, Briggs dusted Holte, but the Norwegian athlete took it as a challenge to become better.
“These were such great learning experiences and I am convinced that these type of challenges make me a better athlete, even though it hurt my ego a little bit,” she explained.
Workout 8
Every 2 min for 60 minutes:
- 1 1:40 min: Row
- 2. 8/8 Get up Sit Up
- 3. 1:40 min: Bike Erg
- 4. 10 Box Jump + 20 Mountain Climbers
- 5. 1:40 min: Ski Erg
Although 60 minutes, this is intended to be a low-intensity CrossFit workout.
“Goal is to work with perfect form in heart rate zone 1-2,” she says. “This gives me energy instead of draining me and sets me up for a great Wednesday training day.”
Workout 9
5 rounds of:
- 20 Air Squats
- 20 Jumping Air Squats
- 20 Reverse Lunges
- 20 Jumping Lunges
Buy out:
- 100 burpees
This is the real leg burner from Kristin Holte.
“You can do it for time or you can go every 2-3 minutes and try to do each round unbroken.”
Listen to Your Body
Although you should take risks and go to uncharted waters when competing as an athlete, you also must know how to listen to your body.
“If something feels off, make sure you check it out and give your body time to rest and recover rather than breaking it down further more. Cause eventually it will say STOP,” Holte says.
Workout 10
15 minutes AMRAP:
- 15 Toes to Bar
- 15 m Double DB Overhead Walking Lunges 2×15/22,5kg
- 15 Cal Row
- 15 Double DB Thrusters 2×15/22,5kg
“Focus is unbroken on the toes-to-bar and dumbbell movements and ‘recover’ on the row.”
Read More: Check out Kristin Holte’s Interview with BOXROX.
