For Time: 21-15-9 of Handstand Push-Ups, Ring Dips, Push-Ups.
Primary movement: HSPU/Dips/Pushups
JT was the first Hero WOD ever posted by CrossFit (2005), honoring Navy SEAL Jeff Taylor. Three pressing movements, one descending ladder, zero places to hide: 45 handstand push-ups, 45 ring dips and 45 push-ups all draw from the same shoulders and triceps, and the order runs from hardest to 'easiest' - except nothing is easy when the tank is empty. JT teaches a brutal lesson in pacing the same muscle group across movements: the push-ups at the end humble everyone.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 25:00+ (scaled) | 27:00+ (scaled) |
| intermediate | 16:00 | 18:00 |
| advanced | 10:00 | 11:30 |
| elite | sub 7:00 | sub 8:00 |
Break everything absurdly early - HSPU in 7-7-7 or smaller from the start, dips in 5s, and treat the push-ups as the hardest movement in the workout, because by then they are. Never go within 3 reps of failure on any set: pressing muscles do not come back. Kipping HSPU are standard; save the strict capacity for the dips. Shake out your arms during every transition. The workout is 135 reps of the same muscles - whoever manages fatigue best wins, not whoever starts fastest.
Scaled: 21-15-9 of pike push-ups, bench dips and push-ups (knees ok). Intermediate: box HSPU, banded ring dips, regular push-ups. Keep all three movements pressing - that's the JT experience.
Log every result, see your progress over time, and know exactly where you stand.