What is a good time for JT?

Good times for JT depend on your fitness level: Elite athletes finish under 18:30, advanced athletes target 18:30-15:30, intermediate athletes aim for 15:30-12:00, and beginners should focus on proper form over 12:00.

What is considered a good JT time?

A good JT time for most CrossFit athletes is between 15:30-12:00 (intermediate level). Elite times are under 18:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do JT?

Your JT pace should match your fitness level. Beginners should aim to finish around 12:00 with good form, while advanced athletes can target 18:30-15:30. Always prioritize proper movement over speed.

JT can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does JT work?

JT is a full-body workout that develops multiple fitness domains.

PRzilla

AI-powered WOD Insights

Workout Description

21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups

Why This Workout Is Hard

Hero WOD (Triplet 21-15-9). High volume gymnastics pushing (HSPU, Ring Dips, Push-Ups). Tests pushing endurance/skill.

Benchmark Times for JT

Elite: <18:30
Advanced: 18:30-15:30
Intermediate: 15:30-12:00
Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): High total volume of handstand push-ups (45 reps), ring dips (45 reps), and push-ups (45 reps) will exhaust upper body pushing stamina (shoulders, chest, triceps) and core stability.
Strength (8/10): Handstand push-ups and ring dips require significant relative upper body pressing strength. Even standard push-ups become a strength challenge at this volume and fatigue level.
Endurance (6/10): The 21-15-9 format of three challenging gymnastics pushing movements (HSPU, Ring Dips, Push-Ups) creates a significant metabolic demand, testing pushing-biased conditioning.
Speed (5/10): Efficient cycling of all three pushing movements and minimizing rest is key for a good time, but managing pushing fatigue is paramount.
Flexibility (4/10): Requires good shoulder and wrist mobility for HSPU and ring dips to achieve full range of motion and maintain stability.
Power (4/10): While primarily strength/stamina, kipping HSPU or explosive dips can have a power component, but the focus is on controlled reps through volume.

Modality Profile

A classic benchmark triplet of three distinct gymnastics movements (HSPU, Ring Dip, Push-up).

Similar Workouts to JT

If you enjoy JT, you might also like these similar CrossFit WODs:

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These WODs similar to JT share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	6/10	The 21-15-9 format of three challenging gymnastics pushing movements (HSPU, Ring Dips, Push-Ups) creates a significant metabolic demand, testing pushing-biased conditioning.
Stamina	9/10	High total volume of handstand push-ups (45 reps), ring dips (45 reps), and push-ups (45 reps) will exhaust upper body pushing stamina (shoulders, chest, triceps) and core stability.
Strength	8/10	Handstand push-ups and ring dips require significant relative upper body pressing strength. Even standard push-ups become a strength challenge at this volume and fatigue level.
Flexibility	4/10	Requires good shoulder and wrist mobility for HSPU and ring dips to achieve full range of motion and maintain stability.
Power	4/10	While primarily strength/stamina, kipping HSPU or explosive dips can have a power component, but the focus is on controlled reps through volume.
Speed	5/10	Efficient cycling of all three pushing movements and minimizing rest is key for a good time, but managing pushing fatigue is paramount.

JT

For Time Triplet

21-15-9 Reps For Time Handstand Push-Ups Ring Dips Push-Ups

319 ♡ on Wodwell

Difficulty:

Hard

Modality:

Time Distribution:

7:45Elite

13:00Target

18:30Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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