Benchmark training
EMOM 30: 5 pull-ups, 10 push-ups, 15 squats. Classic Cindy done on the minute for 30 minutes.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
As prescribed
Women · Rx
As prescribed
Workout format
amrap
Workout context
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.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Scale movements to finish each round in 40-50 seconds max.
PacingSteady pace throughout
MovementControlled pull-ups
ScalingBanded pull-ups
Coach note30 minutes is long
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Target 20-25 rounds. Keep movements crisp and efficient.
PacingFinish each round in 30-40 seconds
MovementKipping pull-ups
ScalingRx if possible
Coach noteMinute 15-20 are hardest
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
Perfect score (30 rounds) or bust. Sub-30 seconds per round.
PacingFinish rounds in 25-30 seconds
MovementButterfly pull-ups
ScalingRx only
Coach note30/30 is elite
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
Pace is everything
30 minutes is mentally tough
Shoulders tire first
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.