Advanced strategy
JT: train the right version of the test.
A practical starting point for athletes building toward the full JT HERO WOD. Use the plan, then adjust with a qualified coach when needed.
Choose your current level
Strategy overview
Your work starts with the right dose.
Go unbroken if possible, but avoid redlining early.
Recommended gear
- Hand grips (for bar muscle-ups)
- Wrist wraps (for handstand push-ups)
- Thumb tape (for bar work)
- Chalk
- Running shoes (for rowing transitions)
Pacing
Advanced pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Push for big sets on round of 21
Minimize rest
Sprint the round of 9
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Strict or kipping HSPU
Full ROM ring dips
Fast, strict push-ups
Scaling
Keep the intended stimulus.
Scaling is not an afterthought. It is how you stay in the workout, practice useful positions, and build toward what comes next.
Scale with a reason.
Choose an option that keeps good form and preserves as much of the workout’s character as your current ability and available equipment allow.
Rx as written
Only scale if form breaks down
Push for speed on round of 9
Coach notes
Advanced success tips.
Tip 01
Warm up triceps and shoulders
Tip 02
Go unbroken if possible
Tip 03
Transition quickly between movements
Next step
Ready to take on JT?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.