J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 190704.
Scaling:
This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.
Intermediate Option:
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Beginner Option:
15-12-9 reps for time of:
Piked handstand push-ups, feet on box
Ring dip negatives
Elevated push-ups
Comments on 210623
51 Comments
CFWUx2 5*hspu,r-dips,pushups
17:07
11:30 Rx *Strict
Completed on 220707
8:39 rx
M/53/175/5'11"
subbed 15-12-9 of:
shoulder press, 40# dbs
dip
push-up on dbs
21:10
18:22
Propped feet on a tree trunk for HSPU
July 30th 2021
wu: gardening
skill: free hs
wod: JT
21-15-9
sec hs hold wall
ring dips with feet on the ground
elevated push ups
7:11
post: bike, stretching
20
Intermediate
9:20
12:33 as rx’d. PR (last time 17:48)
I felt great this time, and not out of breath to where it sucked. Started with 12 hspu in 23 seconds because they didn’t start to get hard until then. Then 6-3, and no more than 6 at a time of anything else the rest of the WOD...Last set of pushups was almost all singles!
182/42/176cm
M/25/5'8"/155lb
CrossFit AFK
14:55 - Rx
Did pike push-ups and dips between chairs. Went to hard on round of 21, did everything unbroken and the rest of the workout was more difficult than it should have been
7:36
13:23 rx. Shoulders not feeling right today.
15:21
21-15-9 beginner option
negative dips just turned into jumping dips at some point. The negative started failing 😅😂
20” box
F/24/5’5/140
CrossFit AFK
12:22
Did not film my workout today. Planned to do 3 sets in every round, but after starting the HSPu felt easy and commited the bad mistake of being overly confident and ketp going to what felt easy 14 reps. That was a mistake. Workout became extra hard after that. It pissed me off to realize my mistake afterwards, but learned that I need to practice sticking to the plans and improvising less. Talk about a pump! I love this workout. Thank you CF!
Rest in Peace J.T.
Rx
8:15
15-12-9: 11:00
M/35/6'/175#
10:15 Rx
17:19
Wuuu I got 21 super clean handstands,
Then 15 9 negative handstands pu
Male 23y 175cm 83kg
First time, maybe?
34yo male.
82.2kg BW
178cm height.
11:09. RX
7-7-7, 5-5-5, 3-3-3 with 3-breath rest for hspu (kipping).
all 3s for ring dips (more strict). 1-breath rest.
2s for push-ups on rounds 1 and 2 (1 breath rest in seiza), 9 reps straight through for round 3.
so pumped.
fun first recorded time.
14:07
11:17 - intermediate version
M/28/6’1”/198lbs
10:51 rx’d
Subbed Pike Push-ups (24in platform) for HSPU to preserve ROM/quality, Reps Rx'd
11:05
completed 6/24 a.m. Subbed HSPU to 4" block. Box dips with elevated feet. 21-15-9.
12:58.
HSPU were frustrating as it turned into singles and even that was tough. Didn't do this one justice and look forward to trying it again and improving.
Rx’d: 12:51 (PR)
190704: 14:33
M/42/140lb
RX+ 8:15
Strict HSPU
Strict Ring Dips
Push-ups
JT
11:06 Scaled to
15-12-9
HSPU
Ring Dips
Pushups
M/56/6'1"/178
"J.T."
Rx: 7:22
Rx (good thing I don't have a judge)
9:40
M/30s/225lb
8:56 Rx
compare to was 9:56
Tiger’s Den Chipper
100 One-arm DB. hang snatches alt. 22.5kg
80 Sit-ups
60 Pistol alt.
40 DB’s hang power cleans
20 Deficit strict handstand push-ups on DB’s
-22:10
Scaled to HSPU with feet on bar at rack height. Rings 30ish yards from bar.
9:24
190704: 9:07, same scale, bar adjacent to rings
160615: 12:59, a mat HSPU
121226: 8:58, piked pu with feet on box vice HSPU
Peace to JT’s family and friends.
58/5’8”/160
Modified:
--
21-15-9 reps for time of:
DB presses with 2x 12,5 kg DB
Bench dip, feet elevated
Kneeling push-ups
SCORE: 21'39'' 😲
--
Slowest JT ever, I guess, even discounting some unplanned interruptions.
Haven't really recovered from past workouts, and I was tired even before this one.
Still, did 30 more reps of each movement after WOD, for good measure.
5 km run during lunch break.
RIP
7:09 Rx (kipping HSPU & ring dips)
24 second PR
HSPU: 14-7 / 5-5-5 / 4-3-2
Ring dips: 8-7-6 / 5-4-3-3 / 3-3-3
Pushups: 5-5-5-3-3 / 3-3-3-3-3 / 3-3-3
with gratitude
m/53/5'11"/200#
Nice, Charlie.
All kinds of interruptions! Had 8:25 I know that wasn’t right. I looked at my other clock and had 10:26. Either way my form was Ugly! Way harder than I ever thought.
13:08
Hit a wall on HSPU after round of 21
Scaled:
21-15-9
HSPU (to mat)
ring dips (with legs out & heels on floor)
push-ups
11:47
10:57 RX'd
HSPUs: 15-6, 6-5-4, 4-3-2
Ring Dips: 8-7-6, 8-7, 5-3-1
Pushups: 8-7-6, 6-5-4, 3-3-3
Wow that got hard fast, as it was designed to I suppose!
Chairs for dips
12:03
21-15-9
-Strict shoulder press, 25# dumbbells
-Bar dips, high parallettes, toes on ground
-Knee pushups
11:26
man I thought I was scaling super easy to have a lighter workout, but it was still tough. Arms are PUMPED!
wall-facing hspu
9:32
final round quality/range of motion was pathetic
Had to do some changes JT my neck just isn't keeping up with me rt now.
Did 6-4-2 hsw laps for ~20 feet one way
30-20-10 dips off a box with feet up (no rings)
21-15-9 push ups
Got 14:03
I hope I paid you back warrior.
Scaled to:
2x45#DBs Arnold press
regular dips
pushups
10:47
RX:11'15''.Video recording interrupted by an alarm clock
https://youtu.be/Muw-la4Ozec
Champions Club Scaling Notes
RANT
You will never do 45 more humbling push-ups in your life.
WORKOUT THEMES
The first hero workout ever made I believe, at the time set to a standard very few people could actually complete - especially since kipping hspu weren't a thing yet. Now a benchmark for pushing stamina.
MAIN DECISION
Test or practice?
TECHNIQUE SCALE
3:00, 2:00, 1:00 at each station of:
Handstand practice
Ring dip practice
Push-up practice
CONSISTENCY SCALE
Dare you do 1 round, 45 reps of each?
INTENSITY SCALE
Instead of using stamina to challenge your pushing positions, use fatigue/endurance. So maybe sprint 50 meters then max reps hspu, then rest. Do the same thing with each movement 3 times.
INJURY SCALE
Upper-body - 4 rounds of run 400 meters 50 squats
MY STUFF
"I won't go for a pr but I'll coast and keep it under 10 still." HA! I don't know how many times I have to do these workouts to learn not to come into it with that attitude. 11:59 as rx'd. Sloppy as hell too. I will never understand how you can do CrossFit and be cocky at the same time.
GENERAL FEAR LEVEL: 5
After seeing your rant, I remembered how I have repeatedly gone into this thinking the pushups will be the easy part. So finally, today, I knew before, as well as after, how humbling those pushups can get.
Sc to strict HSPU to 4" mat/strict bar dip/pu...12:38
In the future, how about posting the Hero's picture and their background with the WOD? It's a simple gesture that will help keep their story from being forgotten.
J.T.
21-15-9 reps for time of:
Pike push-ups from box
Ring dips with band
Push-ups
10:19