What is the workout JT?

JT is 21-15-9 for time: 21-15-9 reps for time of: Handstand push-ups Ring dips Push-ups

JT

Q: What is a good JT time?

8–20 min is a typical finishing range for JT. Every movement here is a pushing pattern, so your triceps and shoulders take the full load with no rest for them anywhere in the workout. Go out conservatively on the handstand push-ups — the round of 21 can tempt you into failure early — and keep transitions quick because the reps drop fast. Expect the push-ups to feel deceptively brutal once your arms are cooked.

A descending ladder of pressing that eats your triceps alive.

The workout (21-15-9 For Time)

21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Estimated time: 8–20 min. Every movement here is a pushing pattern, so your triceps and shoulders take the full load with no rest for them anywhere in the workout. Go out conservatively on the handstand push-ups — the round of 21 can tempt you into failure early — and keep transitions quick because the reps drop fast. Expect the push-ups to feel deceptively brutal once your arms are cooked.

Standards

Handstand push-ups: head to floor, full elbow lockout with heels touching the wall (strict, Rx)
Ring dips: shoulders below elbows at the bottom, full lockout at the top
Push-ups: chest to floor, full lockout, rigid midline (no snaking)

Scaling

Sub pike push-ups or box HSPU for handstand push-ups; use a band for ring dips
Reduce reps to 15-12-9 or 12-9-6 to keep it under ~12 minutes
Use matador/bar dips or bench dips if rings are too unstable

Coaching tips

Break the round of 21 early (e.g. 7-7-7) before failure forces bigger rest.
Shake out and re-chalk in short bursts rather than standing around.
Protect your shoulders by locking out fully every rep so tendons, not muscle, hold the top.

In honour of

Honours U.S. Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, Virginia, of SEAL Team 10, killed June 28, 2005, in Afghanistan during Operation Red Wings. JT was the first Hero WOD posted to CrossFit.com.

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