The workout
| Reps | Movement |
|---|---|
| 21-15-9 | Handstand Push-up |
| 21-15-9 | Ring Dip |
| 21-15-9 | Push-up |
How JT works
JT uses a 21-15-9 rep scheme: you do 21 reps of each movement, then 15, then 9. The clock stops after the last rep. Your score is your time.
JT is one of the Hero WODs. Hero workouts carry the names of soldiers, police officers and first responders who died in the line of duty. They're long, heavy and demand grit. Many boxes do them together on memorial days.
What's a good JT time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 8:00 | up to 8:50 |
| Advanced | up to 12:00 | up to 13:10 |
| Intermediate | up to 17:00 | up to 18:40 |
| Beginner | up to 23:00 | up to 25:20 |
| Novice | over 23:00 | over 25:20 |
Tips for JT
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale JT
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Handstand Push-up: Pike push-up with feet on a box; HSPU to a raised stack of mats
- Ring Dip: Bar Dip; Banded ring dip
- Push-up: Push-up with hands on a box; Push-up on your knees