JT workout
21-15-9 Handstand Push-ups, Ring Dips, Push-ups
A Hero workout honouring a fallen service member.
JT is pure upper-body pressing: handstand push-ups, ring dips and push-ups in a 21-15-9 scheme. Each movement hits the same muscles from a slightly different angle, so there is nowhere to hide once your triceps start to fade. It is a Hero workout honouring a fallen service member.
The workout
21-15-9 reps for time of:
- Handstand push-ups
- Ring dips
- Push-ups
Time cap: 15 min
Loads the timer ready to go: For Time with a 15:00 cap.
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Needs the latest version of SnapWOD.
Rx loads
Bodyweight only: no loads to set.
Time cap
Most gyms cap JT at about 15 minutes. If the clock runs out, note how many reps you completed. Change the cap in the app before you start if your gym uses a different one.
Scaling options
- Pike push-ups or handstand push-ups to an abmat.
- Bar dips, box dips or banded ring dips.
- Push-ups from the knees or on a box, or a 15-12-9 scheme.
Strategy tips
- Start every movement with small sets; failure on pressing movements comes suddenly.
- Keep the elbows tucked on the push-ups to share the load with your chest.
- Short, regular rests beat long breaks after failure.
Related workouts
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