1,000 meter Row
80 Wall Ball Shots - @9/6 kg
80 Power Snatches - @43/29 kg (alternate every 5 reps)
217 meter Run (each)
80 Chest-to-Bar Pull-Ups (alternate every 5 reps)
80 Bar Over Burpees (alternate every 5 reps)
217 meter Run (each)
1,000 meter Row
Only 1 athlete works at a time.
Tatanka-Iyotanka & Ta-sunko-witko is a challenging benchmark workout designed to push athletes to their limits while honoring the spirit of perseverance and resilience. This workout consists of multiple modalities, including a 1,000-meter row and a series of high-rep movements that emphasize endurance, strength, and coordination. The 80 wall ball shots target your leg and core strength, while the power snatches demand explosive power and shoulder stability. Each 217-meter run in between movements serves not only as a transition but also as a way to maintain your cardiovascular conditioning. The workout culminates with chest-to-bar pull-ups and bar over burpees, which are excellent for upper body strength and metabolic conditioning. Finally, the workout concludes with another 1,000-meter row, testing your endurance and mental grit.
Begin Tatanka-Iyotanka & Ta-sunko-witko with a steady effort, allowing yourself to find a rhythm that you can maintain throughout the workout. Aim to complete the first 1,000-meter row at a moderate pace to avoid fatigue early on. For the wall balls, break them into manageable sets—consider 20-rep chunks to keep your form sharp. The power snatches should ideally be done in unbroken sets initially, but don’t hesitate to break them up if needed. Use the runs as an active recovery; maintain a steady jog to keep your heart rate manageable. For the chest-to-bar pull-ups, focus on maintaining a consistent rhythm, using kipping if necessary to save energy. Transition smoothly into the bar over burpees, aiming for quick but controlled movements. Finally, push through the last 1,000-meter row, channeling any remaining energy for a strong finish. Keep in mind the workout is not only a test of physical strength but also a tribute, embodying the spirit of resilience.
1,000 meter Row
80 Wall Ball Shots - @9/6 kg
80 Power Snatches - @43/29 kg (alternate every 5 reps)
217 meter Run (each)
80 Chest-to-Bar Pull-Ups (alternate every 5 reps)
80 Bar Over Burpees (alternate every 5 reps)
217 meter Run (each)
1,000 meter Row
Only 1 athlete works at a time.
Tatanka-Iyotanka & Ta-sunko-witko is a challenging benchmark workout designed to push athletes to their limits while honoring the spirit of perseverance and resilience. This workout consists of multiple modalities, including a 1,000-meter row and a series of high-rep movements that emphasize endurance, strength, and coordination. The 80 wall ball shots target your leg and core strength, while the power snatches demand explosive power and shoulder stability. Each 217-meter run in between movements serves not only as a transition but also as a way to maintain your cardiovascular conditioning. The workout culminates with chest-to-bar pull-ups and bar over burpees, which are excellent for upper body strength and metabolic conditioning. Finally, the workout concludes with another 1,000-meter row, testing your endurance and mental grit.
Begin Tatanka-Iyotanka & Ta-sunko-witko with a steady effort, allowing yourself to find a rhythm that you can maintain throughout the workout. Aim to complete the first 1,000-meter row at a moderate pace to avoid fatigue early on. For the wall balls, break them into manageable sets—consider 20-rep chunks to keep your form sharp. The power snatches should ideally be done in unbroken sets initially, but don’t hesitate to break them up if needed. Use the runs as an active recovery; maintain a steady jog to keep your heart rate manageable. For the chest-to-bar pull-ups, focus on maintaining a consistent rhythm, using kipping if necessary to save energy. Transition smoothly into the bar over burpees, aiming for quick but controlled movements. Finally, push through the last 1,000-meter row, channeling any remaining energy for a strong finish. Keep in mind the workout is not only a test of physical strength but also a tribute, embodying the spirit of resilience.
Buy-in 100 meter Walking Plate Lunges (plate behind head)
Then 2 Rope Climbs (15/12 ft)
16 Shoulder-to-Overhead
24 Plank Dumbbell Pull-Throughs
3 min rest
Repeat twice more
Buy-out 100 meter Walking Plate Carry
0.5 mile Run
30 Man Makers
Rest 9 minutes 11 seconds
0.5 mile Run
0.5 mile Run
50 Dumbbell Deadlifts
50 Dumbbell Snatches
30 Dumbbell Thrusters
0.5 mile Run
16 calorie Row
16 Box Jumps
16 Thrusters
16 Pull-Ups
16 Burpees
16 Dumbbell Snatches
16 Mountain Climbers
16 Kettlebell Swings
16 Push-Ups
16 Sit-Ups
26 Double-Unders
1 Bar Muscle-Up
11 Bar Facing Burpees
2 Power Cleans
19 Wall Ball Shots
75 Toes-to-Bars
Every minute on the minute complete 3 Squat Snatches
Rest equal to first round time.
71 Back Squats
Then 3 rounds of 800 meter Weighted Run, 20 Snatches, 19 Kettlebell Swings
Finally 71 Back Squats
20 Deadlifts
40 Power Cleans
60 Wall Ball Shots
80 American Kettlebell Swings
100 Double-Unders
Begin with a 1,000-meter row, focusing on maintaining a steady pace to warm up your muscles. Transition to 80 wall ball shots, using a 20-pound ball for men and a 14-pound ball for women, ensuring you squat low and throw the ball to a target at least 10 feet high.
Next, perform 80 power snatches, utilizing a barbell—95 pounds for men and 65 pounds for women—ensuring proper form and full extension overhead. Afterward, complete a 217-meter run to boost your heart rate.
Follow with 80 chest-to-bar pull-ups, emphasizing full range of motion, and then tackle 80 bar over burpees, ensuring you jump over the bar each time. Conclude the workout with another 217-meter run and finish with the final 1,000-meter row.
Reduce the rowing distance to 500 meters for beginners or those with limited experience. For wall ball shots, lower the weight of the ball to 6–10 pounds and aim for a target height that’s more achievable.
Scale the power snatches to a lighter barbell or use dumbbells, aiming for 25–35 pounds. For the run, consider shortening the distance to 100 meters if necessary.
Chest-to-bar pull-ups can be modified to regular pull-ups or ring rows to accommodate different fitness levels. If burpees are challenging, switch to a step-back burpee or reduce the number of repetitions to 40.
Adjust the workout duration to around 12–15 minutes to ensure a manageable challenge.
Your score for the benchmark workout Tatanka-Iyotanka & Ta-sunko-witko is calculated based on the total time taken to complete all the movements listed.
Each section of the workout consists of various exercises that need to be performed in sequence. The final score is recorded as the total time in minutes and seconds required to finish the entire circuit, including the two 1,000 meter rows.
It's important to note that any additional reps completed after finishing the last full round should not be counted towards your final score. For example, if you complete the workout in 25 minutes and then finish 10 wall ball shots, your final score remains 25 minutes.
Plan your strategy by breaking each movement into manageable sets to maintain form and efficiency. For the rowing, find a steady pace that allows you to conserve energy for the subsequent exercises.
During wall ball shots, aim for a consistent rhythm and focus on a strong squat to avoid fatigue in your legs. For power snatches, use your legs to drive the weight overhead, keeping your back straight to prevent injury.
On the chest-to-bar pull-ups, consider using bands if needed, or break them into smaller sets to keep from burning out. The bar-over burpees should be done with smooth transitions; keep your movement fluid. Finally, maintain a steady pace during the runs, allowing your heart rate to stabilize for optimal performance.
For the workout Tatanka-Iyotanka & Ta-sunko-witko, a good score is determined by the total completion time.
Intermediate: 20–25 minutes. Advanced: 15–20 minutes. Elite: 12–15 minutes.
A time of under 15 minutes demonstrates exceptional performance and endurance, showcasing impressive cardiovascular capability and muscular strength.
Completing the workout significantly faster than the average time reflects not only skill but also effective pacing throughout each segment.
Focus on maintaining technique, especially during high-rep movements like the Wall Ball Shots and Power Snatches, as this will contribute to your overall efficiency and time.
Tatanka-Iyotanka & Ta-sunko-witko is designed to test both aerobic capacity and muscular endurance through a sequence of varied movements. The workout emphasizes a blend of cardiovascular output and functional strength, highlighting the importance of efficient transitions between exercises.
The initial and final 1,000 meter rows serve to establish a baseline cardiovascular challenge, while the wall balls and power snatches demand explosive power and shoulder endurance. Each set of 217 meter runs between the main movements introduces a dynamic element that reinforces the need for pacing and recovery.
Chest-to-bar pull-ups and bar over burpees add a layer of upper body strength and metabolic conditioning, necessitating mental resilience to sustain effort throughout. Overall, this benchmark aims to develop an athlete's holistic fitness under fatigue.
The world record for the workout titled Tatanka-Iyotanka & Ta-sunko-witko is not officially documented. However, it has gained attention within the CrossFit community due to its demanding structure and intensity.
Unofficial times reported for elite athletes typically range from approximately 25 to 30 minutes. These performances showcase exceptional endurance and technique, especially during the rowing and wall ball segments.
Athletes aiming to achieve competitive times must maintain a high pace throughout, especially during the pull-ups and burpees, which are physically taxing.
Competitors often focus on strategic transitions to maximize efficiency and minimize downtime, making this workout a true test of stamina and strength.
The workout "Tatanka-Iyotanka & Ta-sunko-witko" honors two prominent figures in Lakota history: Tatanka Iyotanka, better known as Sitting Bull, and Ta-sunko-witko, also known as Crazy Horse. Both leaders played crucial roles in the resistance against U.S. expansion into Native American territories during the 19th century.
This workout serves as a tribute to their enduring legacy, symbolizing strength, resilience, and the fight for freedom. The challenging movements reflect the spirit and determination exemplified by these remarkable individuals.
double dumbbell deadlift workout, double dumbbell hang power clean workout, toes to bar workout
Double DB deadlift
Double DB hang power clean
Toes to bar
TC: 10
bar muscle up workout, double under workout, wall ball workout, wall walk workout
2-4-6-8:
Bar muscle-ups
Wall walks
20-40-60-80:
Double unders
Wall balls
chest to bar workout, handstand push-up workout, hang squat clean workout, pistol squat workout, pull-up workout, wall facing handstand push-up workout
18 Hang squat cleans
9 Wall-facing strict HSPU
18 Pistol squats
15 Kipping HSPU
18 Pull-ups / Chest-to-bar
air squat workout, bar muscle up workout, double under workout, for time workout, push-up workout
300 Double Unders
200 Air Squats
100 Push-Ups
20 Bar Muscle-Ups
double dumbbell farmer carry workout, double dumbbell power clean workout, double dumbbell thruster workout, dumbbell push-up workout, toes to bar workout
8 Heavy Double DB Power Cleans
30 m Double DB Farmer Carry
8 DB Push-Ups
Rest 30 sec between rounds
Rest 2 min after last round
16 Double DB Thrusters
16 Toes to Bar
TC: 15
