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.
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
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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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)
Your JT Scores
Train for JT
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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