5 pull-ups, 10 push-ups, 15 air squats for a total of 30 minutes
What is the Chelsea WOD?
The Chelsea WOD is one of the original CrossFit Girl WODs. Every minute on the minute (EMOM) athletes must complete: 5 pull-ups, 10 push-ups and 15 air squats. Chelsea is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
Focusing on just three body bodyweight movements – pull-ups, push-ups, and squats – the Chelsea WOD is pretty straightforward, however it is a constant race against the clock with athletes needing to complete the three different movements within the minute. If you complete all three movements in the minute you continue the workout, with a time cap of 30 minutes for a total possible of 30 rounds. If you do not complete 30 rounds your score is the number of rounds completed, plus the number of reps performed in the incomplete round, e.g. 10 rounds + 20 reps.
Should scaling be required, there are various options for each movement. Typical scale options for pull-ups are: banded pull-ups, jumping pull-ups and ring row. For push-ups: knee push-ups, incline box push-ups and bench push-ups. For squats: box squat or elevated medicine ball squat. Your coach can help with any further requirements for scaling.
Tips for the Chelsea WOD
- Work on maintaining a good speed that provides sufficient rest but don’t go too hard at the start.
- Consider scaling any of the movements you can’t do comfortably at speed, otherwise you’re not going to get far into the total of 30 rounds.
- Break up the reps as you get tired.