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Chelsea Benchmark WOD

EMOM 30: 5 pull-ups, 10 push-ups, 15 squats. Classic Cindy done on the minute for 30 minutes.

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The Workout

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Air Squats

Rx Standards:

Men: As prescribed

Women: As prescribed

Equipment Needed

  • Pull-up bar

Time Standards

Elite: 30 rounds (perfect score)
Advanced: 25-29 rounds
Intermediate: 20-24 rounds
Beginner: 15-19 rounds

History of Chelsea

Chelsea is a Girl WOD benchmark that takes the classic Cindy workout and adds time pressure by doing it EMOM for 30 minutes. Named in the CrossFit tradition, it tests pacing, endurance, and mental discipline.

Complete Strategy Guide

Chelsea is Cindy on steroids—every minute for 30 minutes. Pacing is everything.

Beginner Strategy

Scale movements to finish each round in 40-50 seconds max.

Pacing

  • • Steady pace throughout
  • • Rest 10-20 seconds per minute
  • • Don't go out too fast

Movement Tips

  • • Controlled pull-ups
  • • Quality push-ups
  • • Full squat depth

Scaling Options

  • • Banded pull-ups
  • • Knee push-ups
  • • Reduce reps: 3-6-9

Pro Tips

  • • 30 minutes is long
  • • Pace conservatively
  • • 15+ rounds scaled is good

Intermediate Strategy

Target 20-25 rounds. Keep movements crisp and efficient.

Pacing

  • • Finish each round in 30-40 seconds
  • • Rest 20-30 seconds per minute
  • • Maintain consistency

Movement Tips

  • • Kipping pull-ups
  • • Fast push-ups
  • • Quick squats

Scaling Options

  • • Rx if possible

Pro Tips

  • • Minute 15-20 are hardest
  • • Shoulders fatigue
  • • Stay ahead of clock

Advanced Strategy

Perfect score (30 rounds) or bust. Sub-30 seconds per round.

Pacing

  • • Finish rounds in 25-30 seconds
  • • Minimal rest
  • • Unbroken movements

Movement Tips

  • • Butterfly pull-ups
  • • Explosive push-ups
  • • Fast squats

Scaling Options

  • • Rx only

Pro Tips

  • • 30/30 is elite
  • • Every second counts
  • • Mental toughness key

General Tips for Chelsea

Pace is everything

30 minutes is mentally tough

Shoulders tire first

Recommended Gear

Gymnastics grips
Chalk
Timer/clock

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