Scaled Josh
scale Josh
21 front squats (45/35 lb)
21 ring rows
15+15
9+9
Hero WODFor Time20 min cap
Josh Hero WOD: Overhead Squats & Pull-Ups — Complete Guide
Staff Sergeant Joshua Whitton, USA
U.S. Army — KIA April 6, 2008, Baghdad, Iraq
Josh is a 21-15-9 Hero WOD of overhead squats (95/65 lb) and pull-ups, honoring U.S. Army Staff Sergeant Joshua Whitton, killed in Baghdad in 2008. The overhead squat is the most technically demanding movement in CrossFit — requiring thoracic mobility, shoulder stability, and ankle flexibility simultaneously. Combined with pull-ups in a descending rep scheme, Josh exposes weaknesses in upper body pressing stability that other benchmarks ignore. Sub-8 minutes is elite; most athletes target sub-15.
Quick answer
Josh is best used as a benchmark when you can preserve the intended stimulus while scaling movements, load, or total volume to your current level.
The Story
SSgt Joshua Whitton was killed in Baghdad by an IED. He is survived by his wife and son. Josh WOD honors his service with a 21-15-9 workout combining overhead squats and pull-ups — a technically demanding pairing that requires both mobility and upper body strength.
The WOD
For Time
20-min time cap
Overhead Squats
♂ 95 lb · ♀ 65 lb
21-15-9
Good Scores for Josh
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
20–28 min
Intermediate
13–20 min
Advanced
8–13 min
Elite
Sub-8 min
Strategy & Coaching Tips for Josh
Overhead squat mobility determines your time more than fitness
The OHS demands significant thoracic mobility and ankle flexibility. If your OHS mechanics are compromised — forward lean, elbows dropping — you will fail reps and fatigue rapidly. Use a wider grip and ensure full hip flexion before adding load. Perfect mechanics at 95/65 lb are faster than grinding reps with poor form.
Generate a personalised Josh prep plan
Customise format, difficulty, and equipment to your level
Scale this workoutRelated WODs
Train Josh Without Repeating the Same Benchmark
Generate this WOD
Josh-Inspired WOD
create a similar WOD
21 DB OHS (25/15 lb each)
21 pull-ups
15+15
9+9
Scaling Options
RX
21-15-9 OHS (95/65 lb) + pull-ups.
- ›21 OHS (95/65 lb)
- ›21 pull-ups
- ›15+15
- ›9+9
At-Home
DB overhead squats + doorframe pull-up bar.
- ›21 DB OHS (25/15 lb each)
- ›21 pull-ups
- ›15+15
- ›9+9
No Equipment
Air (overhead) squats + inverted rows.
- ›21 overhead squat (no load)
- ›21 inverted rows
- ›15+15
- ›9+9
Beginner
Front squats at lighter load, ring rows.
- ›21 front squats (45/35 lb)
- ›21 ring rows
- ›15+15
- ›9+9
Equipment Needed (RX)
barbellpull-up bar
Your Josh Scores
Loading scores…
Train for Josh
Loading…
Frequently Asked Questions — Josh
What is the Josh Hero WOD?
21-15-9 overhead squats (95/65 lb) and pull-ups, for time. It honors U.S. Army SSgt Joshua Whitton.
Can I substitute overhead squats?
Front squats or back squats are common substitutions if mobility limits OHS. Using a lighter OHS load (75/55 lb) is preferable to switching movements for benchmark purposes.
Other Hero WODs
Related Training Resources
For Time Workout Generator — Complete It as Fast as Possible
Generate For Time workouts — complete a set of movements as fast as possible. The classic race-against-the-clock format. Free WOD generator.
RX WODs — Prescribed, No Modifications
Advanced RX workouts at prescribed weights and movements. Generate elite-level WODs for athletes ready to do it as written. Free generator.
Barbell WOD Generator — Lift Heavy, Move Fast
Generate barbell WODs — cleans, snatches, thrusters, deadlifts combined with conditioning. Full box or garage gym setup. Free WOD generator.
Next Training Tools
Ready to Train Like a Hero?
Generate your WOD, track your score, and push your limits. Free to start — no credit card needed.