Josh
21-15-9 Overhead Squats & 42-30-18 Pull-Ups
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The workout (Rx)
For time
- 21 overhead squats
- 42 pull-ups
- 15 overhead squats
- 30 pull-ups
- 9 overhead squats
- 18 pull-ups
Barbell: 95/65 lb (43/29 kg)
| Rx load | Men | Women |
|---|---|---|
| Barbell | 95 lb (43 kg) | 65 lb (29 kg) |
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Scaling Josh
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
For time: 21 overhead squats 42 jumping pull-ups or ring rows 15 overhead squats 30 jumping pull-ups or ring rows 9 overhead squats 18 jumping pull-ups or ring rows Barbell: 65/45 lb (29/20 kg)
Beginner
For time: 15 front squats (light) 20 ring rows 10 front squats 15 ring rows 5 front squats 10 ring rows
Josh times by level
| Level | Typical time |
|---|---|
| Beginner | Over 20:00 |
| Intermediate | 13:00–20:00 |
| Advanced | 9:00–13:00 |
| Elite | Under 9:00 |
Approximate Rx times from community results. Use them as a rough guide, not a standard.
About Josh
Josh honors U.S. Army Staff Sergeant Joshua Hager, 29, of Broomfield, Colorado, who was killed on February 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq.
The pull-ups are always double the overhead squats, so the workout totals 45 squats and 90 pull-ups. Shoulder stability and grip both take a beating, and the 42 pull-ups early on set the tone.
Tips for Josh
- Break the 42 pull-ups into planned sets, such as 15-12-8-7, starting well before failure.
- Snatch the bar overhead from the floor or press it from the back rack, whichever feels more reliable. Don't waste energy on a heavy clean.
- Overhead squats fall apart when your shoulders tire. Rest with the bar on your back, not overhead.
Josh questions
What is the Josh workout?
Josh is 21 overhead squats, 42 pull-ups, 15 overhead squats, 30 pull-ups, 9 overhead squats and 18 pull-ups, for time. The Rx barbell is 95 lb (43 kg) for men and 65 lb (29 kg) for women.
Who is Josh named after?
U.S. Army Staff Sergeant Joshua Hager, 29, of Broomfield, Colorado, who was killed in Ramadi, Iraq, on February 22, 2007.
What is a good Josh time?
Under 13 minutes at Rx is a strong time and under about 9 minutes is elite. A first attempt often takes 20 minutes or more.
How do I scale Josh?
Lower the barbell to 65/45 lb (29/20 kg) and use jumping pull-ups or ring rows. If overhead squats aren't comfortable yet, use front squats.
Who's fastest at Josh?
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