Scaled JT
scale JT
21 box-elevated pike push-ups
21 banded ring dips
21 push-ups (knees ok)
Continue at 15 and 9
Hero WODFor Time25 min cap
JT Hero WOD: 21-15-9 Pressing — Complete Guide
Petty Officer First Class Jeff Taylor, USN
U.S. Navy SEAL — KIA June 28, 2005, Kunar Province, Afghanistan
JT is 21-15-9 of handstand push-ups, ring dips, and push-ups — honoring Navy SEAL Petty Officer First Class Jeff Taylor, killed during Operation Red Wings on June 28, 2005, alongside Lt. Michael Murphy. JT is a pure pressing benchmark: 45 HSPU, 45 ring dips, and 45 push-ups create a cumulative shoulder, tricep, and chest demand that most athletes have never encountered. The descending rep scheme offers false comfort — by the set of 9, your pressing muscles are already spent from 36 reps each. Sub-10 minutes is elite; most athletes target sub-20.
Quick answer
JT 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
PO1 Jeff Taylor was killed alongside Lt. Michael Murphy during Operation Red Wings — the same operation that inspired the Murph WOD. JT is a pure pushing workout: 21-15-9 of handstand push-ups, ring dips, and push-ups — three pressing movements that create a cumulative shoulder and tricep demand unlike any other benchmark.
The WOD
For Time
25-min time cap
Good Scores for JT
Reference benchmarks across all fitness levels. Use these to set a realistic target before race day.
Beginner
25–35 min (scaled)
Intermediate
15–25 min
Advanced
10–15 min
Elite
Sub-10 min
Strategy & Coaching Tips for JT
Save your push-ups — they are last for a reason
After 21 HSPU and 21 ring dips, your triceps and shoulders are already under significant stress. Do not go unbroken on push-ups trying to "finish strong." Break the 21 into 12-9 or 7-7-7 from the start. The push-up is last because it is the recovery movement — treat it as such.
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JT-Inspired WOD
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21 HSPU or pike push-ups
21 chair/bench dips
21 push-ups
Continue pattern
Scaling Options
RX
21-15-9: HSPU, ring dips, push-ups.
- ›21 HSPU
- ›21 ring dips
- ›21 push-ups
- ›15+15+15
- ›9+9+9
At-Home
Pike push-ups or wall HSPU, chair dips, push-ups.
- ›21 HSPU or pike push-ups
- ›21 chair/bench dips
- ›21 push-ups
- ›Continue pattern
No Equipment
Pike push-ups, tricep push-ups, standard push-ups.
- ›21 pike push-ups
- ›21 narrow/tricep push-ups
- ›21 push-ups
- ›Continue pattern
Beginner
Box HSPU (feet elevated on box), band-assisted dips, push-ups from knees.
- ›21 box-elevated pike push-ups
- ›21 banded ring dips
- ›21 push-ups (knees ok)
- ›Continue at 15 and 9
Equipment Needed (RX)
ringswall (for HSPU)
Your JT Scores
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Frequently Asked Questions — JT
What is the JT Hero WOD?
21-15-9: handstand push-ups, ring dips, push-ups — for time. Honors Navy SEAL PO1 Jeff Taylor.
What is a good JT time?
Sub-10 min is elite, 10–15 min is advanced, 15–25 min is intermediate.
How do I scale HSPU for JT?
Pike push-ups are the most common HSPU substitution. For a more direct sub, elevate feet on a box to increase the pressing angle progressively toward vertical.
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