JT
For TimeA Hero WOD honoring Navy SEAL Jeff Taylor. Three pressing movements in the classic 21-15-9 rep scheme create a devastating shoulder and tricep test.
The Workout
21-15-9 reps for time
- 1Handstand Push-ups
- 2Ring Dips
- 3Push-ups
Time Cap: 20 minutes
Equipment Needed
Wall (for handstand push-ups)Rings
Target Time
Beginner
15-20 minutes
Intermediate
10-15 minutes
Advanced
6-10 minutes
Strategy & Tips
JT is a pure pressing workout. Your shoulders, triceps, and chest will be destroyed. The key is managing fatigue across three pressing movements.
- Break handstand push-ups early - sets of 5-7 from the start
- Ring dips compound the shoulder fatigue - break as needed
- Push-ups feel easy early but get hard - don't sprint
- Rest between movements to let shoulders recover slightly
- Strict or kipping HSPU - use whichever is most efficient for you
Pacing
Steady pressure throughout. Going unbroken on anything will likely cause you to hit a wall. Small sets with short rest is the winning strategy.
Scaling Options
Scaled
- Pike Push-ups or Box HSPU
- Box Dips or Banded Ring Dips
- Knee Push-ups
RX+
- Strict Handstand Push-ups
- Strict Ring Dips
- Push-ups (deficit or weighted)
Benchmark Times
Elite
sub 6:00
Advanced
6:00-10:00
Intermediate
10:00-15:00
Beginner
15:00-20:00
Workout Variations
JT Inverted
21-15-9 push-ups, ring dips, handstand push-ups
Strict JT
All movements strict - significantly harder
Double JT
21-15-9-15-21 rep scheme
Related Workouts
Frequently Asked Questions