This CrossFit Hero WOD gives you an incredible chest pump along with a huge fitness boost

While CrossFit, in their own words, is designed to “give you functional fitness and prepare you for any physical contingency, every now and then they offer a workout that also promises a big boost.” We think you’ll agree that the combination of these factors represents the sweet spot for a good gym session. So let us introduce the Hero WOD JT.

What is a CrossFit Hero WOD?

CrossFit HERO WODs are designed and dedicated to the men and women who gave their lives in the line of duty. Subsequently, to show respect, they are often tougher, heavier, or longer than your garden variety CrossFit WOD.

JT, dedicated to Jeff Taylor, who tragically lost his life in Afghanistan in 2005, was CrossFit’s first Hero WOD. Typically, CrossFit workouts are designed to work the entire body as a whole. ‘JT’, however, takes a slightly different approach, instead zooming in with laser precision on your chest, shoulders and triceps, not only increasing your heart rate but also delivering a nasty pump that is sure to result in some serious upper body gains.

Everything you need to perform this Rx workout (CrossFit nomenclature borrowed from the medical world to as prescribed), is a set of gymnastic rings and a wall for performing handstands. It should also take less than 15 minutes, but don’t worry, this might be one of the hardest bodyweight workouts out there. You’re going to have to earn this bomb.

The full workout is below, plus some tips on how to climb, so you can perform this WOD, whatever your fitness level.

How to perform JT

You’ll follow CrossFit’s infamous rep scheme of 21-15-9, performing 21 reps of each of three movements in a row, followed by 15 of each and finally 9. The goal is to work all 135 reps as quickly as possible. maintaining impeccable technique, resting only as much as necessary to maintain your sharp form. If you have to let go of the rings or come out of a handstand before finishing a set, simply step back and continue where you left off, decreasing the reps before moving on to the next move.

1 x pin push-ups x 21, 15, 9

Brace yourself against a wall in a handstand position with your hands no more than 30 cm from the wall, just above shoulder width (A). Bend your elbows and slowly lower your head to the floor or a rug, pause here (B), push up, keeping your feet together and your body rigid. If you can, bring your knees toward your elbows, then kick them upward explosively to gain momentum as you push off the floor. If you can’t do handstand pushups, do pushups with your feet elevated.

2. Ring Dips x 21, 15, 9

Stand above a set of gymnastic rings with your palms facing inward and arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until you feel a deep stretch in your chest (B). Return to the top explosively and repeat. If you can’t perform dips, do regular push-ups.

3. Push-ups x 21, 15, 9

Drop into a strong plank position, with your core tight and your hands resting under your shoulders (A)bend your elbows to bring your chest to the floor (B). Avoid leaving your elbows open when pushing up explosively. If you used push-ups in place of ring dips previously, do these push-ups with your hands elevated to lessen the difficulty a little while maintaining the intention of the workout.

With nearly 18 years in the health and fitness field as a personal trainer, nutritionist, breathing coach, and writer, Andrew has spent nearly half his life exploring how to help people improve their bodies and minds.

As our fitness editor, he takes pride in keeping Mens Health at the forefront of reliable, relatable, and authoritative fitness information, whether it’s writing and testing thousands of workouts each year, diving deep into the science behind building muscle and fat loss or exploring the psychology of performance and recovery.

Although he constantly updates his knowledge base with seminars and courses, Andrew is a lover of practice as much as theory and regularly puts his training to the test, tackling everything from Crossfit and strongman competitions, to ultramarathons, to multiple strength training sessions. 24 hours and (extremely unofficial) world record attempts.

You can find Andrew on Instagram at @theandrew.tracey or just hold up a free pizza sign and wait for him to show up.