JT
A Hero WOD honoring Petty Officer 1st Class Jeff Taylor, a Navy SEAL killed in Afghanistan in 2005. A brutal upper-body descending ladder of handstand push-ups, ring dips, and push-ups.
- Format
- Ladder
- Time cap
- 15 mins
- Level
- elite
Ladder
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Open in FizJT is a ladder workout by Fiz, built from 3 movements, with a 15 mins cap. It is set at elite level.
About JT
JT is a twenty-one, fifteen, nine ladder of handstand push-ups, ring dips and push-ups. It is a hero workout honouring Petty Officer 1st Class Jeff Taylor, a Navy SEAL killed in Afghanistan in 2005, and it is the purest upper-body pressing test in the benchmark catalogue.
Three ways to press, and only one set of triceps
Every movement in JT is a push, and all three share the same triceps and anterior shoulder. That is the design: rather than rotating between muscle groups, the workout descends through progressively easier variants of the same pattern as your capacity to press collapses. One hundred and thirty-five reps in total, and by the ladder of nine even a push-up — the easiest pressing movement most athletes own — has become genuinely difficult.
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The set of twenty-one is where JT is decided
Twenty-one handstand push-ups is the largest set of the hardest movement, arriving when you are freshest, and the temptation is to attack it. Almost everyone who does spends the next ten minutes standing under a wall. Break it into fives or threes with short fixed rests from the very first rep, and treat the ring dips the same way — they are the movement most likely to produce a failed rep and an expensive re-mount. Save something for the push-ups; they look like the easy finish on paper and are frequently the segment that takes longest.
What's a good JT time
Under eight minutes is a strong JT and elite athletes go under six. Eight to twelve is a good competitive time and most athletes who own strict handstand push-ups finish between twelve and the fifteen-minute cap. Scale the handstand push-ups to a box pike and the ring dips to a band or a bar dip rather than converting everything into push-ups — the workout is built on three distinct pressing angles, and flattening it to one removes the reason it works.