Workout Description

Why This Workout Is Hard

Advanced gymnastics under high local fatigue. The 21-15-9 format hides 189 total pressing reps across handstand push-ups, ring dips, and push-ups. Expect major shoulder and triceps burnout, strict standards, and balance demands on the rings and upside-down. Smart set management is critical. Most athletes finish in 8–14 minutes; elite athletes can go sub-6 with minimal rest and tight positions.

Benchmark Times for JT

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Primary limiter is local muscular endurance in shoulders, triceps, and midline. 189 total pressing reps require managing accumulating fatigue using smart set sizes and short rests, especially through the 21 and 15 rounds.
• Speed (5/10): Fast transitions and quick, planned micro-sets drive time. Over-speeding early leads to failures; maintaining consistent rep cycling and minimal chalk breaks is key to finishing quickly.
• Flexibility (3/10): Adequate shoulder flexion and thoracic extension support efficient handstand stacking and ring dip depth. Limited mobility increases energy cost and can cause no-reps due to shortened range or unstable positions.
• Strength (3/10): There’s no external load, but strict pressing strength and ring stability determine whether reps are possible under fatigue. Athletes with marginal strength will fail reps and need larger breaks or scaling to continue moving.
• Endurance (2/10): No monostructural work; heart rate rises from transitions and kipping but stays secondary to muscular fatigue. Breathing matters to control short rests between sets, yet this is not a long cyclical cardio piece.
• Power (2/10): Explosiveness plays a minor role. A dynamic kip on handstand push-ups can help, but the workout rewards repeatable, controlled reps more than maximal speed or force output.

Scaling Options

Scale to: Box pike HSPU + banded ring dips + incline push-ups • Dumbbell strict press (35/25 lb) + bench dips + push-ups • Reduce volume to 15-12-9 while keeping movements as written

Scaling Explanation

These options preserve the pressing pattern and density while matching skill and strength so athletes can keep sets moving, avoid repeated failures, and finish within the intended time domain.

Intended Stimulus

Fast but controlled upper-body burner. Expect a steady triceps and shoulder pump that forces you to break sets before failure, then resume quickly. Aim for short, planned sets with 5–10 second rests. Breathing stays steady while you keep positions tight, reps smooth, and transitions brisk without camping on the wall or rings.

Coach Insight

Open with small, sustainable sets (e.g., 7-7-7 HSPU, 6-5-4 ring dips, 9-6 push-ups). Shake out quickly; don’t camp on the wall or rings. One tip: stop 1–2 reps shy of failure every set. Failure costs 30–60 seconds you won’t get back. Avoid super-wide hands and shallow dip depth. Keep a tight midline, feet together, and drive vertical. Short rests beat long chalk breaks.

Benchmark Notes

Times gauge how well you manage big pressing volume without failing reps. If you’re above L4–L5, scale movements or reps to keep sets small and moving. Elite scores come from crisp technique, near-unbroken sets, and very short, planned breaks.

Modality Profile

All movements are pure gymnastics with no external load or monostructural element. The session is dominated by upper-body pressing capacity and ring stability. Most time is spent cycling bodyweight reps and managing rest; there’s essentially no barbell or engine component.

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