JT: Handstand push-ups, ring dips, and push-ups
Hero WODs in CrossFit are like midterms at university or during vocational training. You get to show what you're capable of and see where you stand compared to the past. They are an opportunity to explore the limits of your own endurance. Anyone who has been doing CrossFit for a while knows that Hero WODs have a special significance and are often among the most demanding workouts. JT is one of the first Hero WODs ever created and tests upper-body strength like few others. It may look simple, but anyone who has completed it knows what is truly behind it. In this article, you will learn everything about JT, from the history behind it to strategies and scaling options to get the most out of this workout.
What is the history behind JT
JT was created in honor of Navy Petty Officer 1st Class Jeffrey Taylor, who lost his life in Afghanistan on June 28, 2005. Jeffrey was part of the United States Navy SEALs and died during Operation Red Wings, which was made famous by the film Lone Survivor. He was considered a dedicated soldier who impressed not only through his military skills but also through his camaraderie.
What does the Hero workout JT look like
The workout consists of three exercises, follows a 21-15-9 scheme, and is performed for time.
- Handstand Push-Ups
- Ring Dips
- Push-Ups
You start with 21 repetitions of each exercise, followed by 15 repetitions, and finally 9. Time is stopped as soon as you have completed the last repetition of the push-ups. This workout is an intense test of upper-body strength and muscular endurance, especially for the shoulders and triceps.
What are strategies for JT
Break up the reps: Even if you feel fresh, you should break the repetitions into smaller sets from the start. For example, you could divide the 21 repetitions into 3x7 or 6-5-5-5. This reduces the risk of muscle failure.
Use kipping, if allowed: For handstand push-ups, kipping can help save energy and work more efficiently.
Short, planned breaks: Keep the breaks between sets intentionally short so you don't lose your rhythm. Longer breaks add up and can negatively affect your overall time.
Stay focused on push-ups: Push-ups seem easy compared to the other movements, but after the previous exertion, they can quickly become difficult. Keep your core engaged and pay attention to clean technique.
Warm up specifically: Mobilize your shoulders, wrists, and triceps before the workout.
What are the scaling options
If you cannot perform JT as prescribed, there are numerous ways to adapt the workout to your performance level:
Handstand Push-Ups:
- Pike push-ups with feet on a box
- Wall walks with a limited range of motion
- Seated strict presses with dumbbells
Ring Dips:
- Dips on parallel bars or fixed rings with a band for assistance
- Bench dips with or without elevated feet
Push-Ups:
- Knee push-ups
- Box push-ups
Scaling should be chosen so that you can complete the workout in a maximum of 20 minutes.
What is a good result
Times for JT vary greatly, depending on the experience and fitness of the athletes,
- Beginners (with further adjustments): 16-20 minutes
- Intermediate: 12-16 minutes
- Rx Athletes: 8-12 minutes is a strong result
Remember that time is not the only goal. Clean technique and pushing through in the later rounds are just as important.
Conclusion
The Hero WOD JT is a tribute to Jeffrey Taylor and a challenging test of upper-body strength and muscular endurance. Despite its simple design, this workout is anything but easy. With the right strategy and scaling options, you can conquer JT, whether you are a CrossFit beginner or an experienced athlete.
