FOR TIME: 21-15-9 reps for time: Handstand push-ups, ring dips, pull-ups

What is the JT WOD?

The JT WOD is CrossFit’s very first hero WOD. Athletes must complete 21-15-9 reps of: handstand push-ups, ring dips and push-ups. JT is named in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

Like all of the CrossFit hero workouts, JT is incredibly tough. The combination of handstand push-ups, ring dips and push-ups will really test your upper body strength, with 135 total reps required to complete the workout. This is definitely one WOD where you’re going to want to think carefully about how you break down the reps to avoid your arms burning out.

There are various options for scaling each movement. For handstand push-ups you can use an ab mat and/or plates to reduce the distance required to complete the movement. For ring dips you can use a band for support. Regular push-ups can be scaled in various ways, such as from your knees.

Tips for the JT WOD

  • Think about a strategy to break up the reps. For example, on the rounds of 21 you could break down the reps as 3×7.
  • Stop before you go to failure to avoid burnout.
  • Scale the movements if required.