Intermediate 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.
Break up sets before failure and keep moving.
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
Intermediate pacing strategy.
Control the start, stay aware of your movement quality, and give yourself a chance to finish with intent.
Break into manageable sets (5-7 reps)
Short rests between sets
Push hard on final round
Movement
Make the reps count.
Use these cues to retain the purpose of the workout while respecting the ability you bring to it today.
Handstand push-ups: Kip if allowed
Ring dips: Maintain good range of motion
Push-ups: Keep core tight
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.
Partial ROM HSPU
Band-assisted dips if needed
Elevated push-ups
Coach notes
Intermediate success tips.
Tip 01
Keep transitions fast
Tip 02
Don't burn out on HSPU
Tip 03
Save a little for the last round
Next step
Ready to take on JT?
Review the full standard, use the strategy that matches your current capacity, and keep the work honest.