Chelsea
EMOMThe EMOM version of Cindy. Complete one round at the start of each minute, rest the remainder. Can you last all 30 minutes?
Every minute on the minute for 30 minutes
- 15 Pull-ups
- 210 Push-ups
- 315 Air Squats
Beginner
Complete 15-20 rounds
Intermediate
Complete 25-30 rounds
Advanced
Complete all 30 rounds with 15+ sec rest each minute
Chelsea is Cindy with built-in rest. Complete one 'Cindy round' at the start of each minute. You get whatever time remains to rest. The goal is to complete all 30 minutes.
- Aim to finish each round in 35-45 seconds to get adequate rest
- Break the pull-ups into 3-2 if needed to stay ahead of fatigue
- Push-ups are where most people fall behind - break early
- Squats should be fast and unbroken
- If you can't complete a round within the minute, you're done
Pacing
Sustainable pace from the start. If you're finishing rounds in 30 seconds, you can push harder. If you're finishing at 55 seconds, consider scaling.
Scaled
- 3 Pull-ups (or ring rows)
- 6 Push-ups
- 9 Air Squats
RX+
- 5 Chest-to-bar Pull-ups
- 10 Push-ups
- 15 Air Squats
Elite
All 30 rounds with 20+ sec rest
Advanced
All 30 rounds
Intermediate
25-29 rounds
Beginner
15-24 rounds
Half Chelsea
EMOM for 15 minutes
Chelsea+1
6 pull-ups, 11 push-ups, 16 squats per minute
Strict Chelsea
All strict pull-ups and push-ups