JT
21-15-9 Handstand Push-Ups, Ring Dips & Push-Ups
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The workout (Rx)
21-15-9 reps for time of
- Handstand push-ups
- Ring dips
- Push-ups
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Scaling JT
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
21-15-9 reps for time of: Pike push-ups or box handstand push-ups Bar or bench dips Push-ups (knees as needed)
Beginner
15-12-9 reps for time of: Dumbbell shoulder presses (light) Bench dips Push-ups (knees or hands on a box)
JT 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. Handstand push-up standards vary between gyms, so compare like with like.
About JT
JT honors U.S. Navy Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, during combat operations near Asadabad in Kunar Province, Afghanistan.
The workout is three pressing movements in a 21-15-9 scheme: 135 reps that all load the shoulders, chest and triceps. There's no pulling or leg work to rest on, so pressing endurance decides it.
Tips for JT
- Start the handstand push-ups in small sets, such as 5 or 6, before your shoulders fail. Failing upside down costs a lot of time.
- Ring dips get harder fast once your triceps are tired. Keep the rings close to your body and break early.
- Push-ups come last in each round and fail suddenly. Short sets of 5 to 7 keep you moving.
JT questions
What is the JT workout?
JT is 21, 15 and 9 reps of handstand push-ups, ring dips and push-ups, for time. It's 135 reps, all upper-body pressing.
Who is JT named after?
U.S. Navy Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed during combat operations in Afghanistan on June 28, 2005.
What is a good JT time?
Under 13 minutes at Rx is a strong time and under 9 minutes is elite. A first attempt often takes 20 minutes or more, usually with scaled handstand push-ups.
How do I scale JT?
Swap handstand push-ups for pike or box handstand push-ups, ring dips for bar or bench dips, and do push-ups from your knees. A beginner version uses 15-12-9 reps and light dumbbell presses.
Who's fastest at JT?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.