Chelsea
30-Minute EMOM of Pull-Ups, Push-Ups & Squats
Get a link for your group. Everyone's score also counts on the all-time Chelsea leaderboard.
The workout (Rx)
30:00 windowEvery minute on the minute for 30 minutes
- 5 pull-ups
- 10 push-ups
- 15 air squats
Score is the number of rounds you finish inside their minute (30 max).
Scaling Chelsea
Keep the intent of the workout and pick the version you can finish moving well.
SC Scaled
Every minute on the minute for 30 minutes: 5 jumping pull-ups or ring rows 10 push-ups (knees as needed) 15 air squats Score is the number of rounds you finish inside their minute (30 max).
Beginner
Every minute on the minute for 20 minutes: 3 ring rows 6 push-ups (knees or hands on a box) 9 air squats Score is the number of rounds you finish inside their minute.
Chelsea scores by level
| Level | Typical score |
|---|---|
| Beginner | Under 10 rounds |
| Intermediate | 10–20 rounds |
| Advanced | 21–29 rounds |
| Elite | All 30 rounds |
Approximate Rx rounds from community results. Finishing all 30 is the goal.
All-time leaderboard
7 scoresEvery score from FitClash challenges linked to Chelsea.
About Chelsea
Chelsea is one of the original "Girls" benchmark workouts. It uses the same three bodyweight movements as Cindy, but instead of an AMRAP it's a 30-minute EMOM: one round at the start of every minute.
Each round has to fit inside its minute, so the faster you finish, the more rest you get. As fatigue builds, that rest shrinks until a round no longer fits.
Tips for Chelsea
- Move quickly early to bank rest, but don't sprint. Aim to finish each round in 30 to 40 seconds.
- Push-ups are usually what makes a round miss. Keep them crisp from minute one.
- Agree on the rule before you start: stop at the first missed minute, or keep going and count the minutes you completed.
Chelsea questions
What is the Chelsea workout?
Chelsea is a 30-minute EMOM (every minute on the minute) of 5 pull-ups, 10 push-ups and 15 air squats. Start a round at the top of each minute and rest for whatever time is left.
How is Chelsea scored?
Your score is the number of rounds you finish inside their minute, up to 30. On FitClash, enter that number as your score.
What is a good Chelsea score?
Completing all 30 rounds at Rx is the target and is advanced to elite. Most people miss a minute somewhere between rounds 10 and 25 on a first attempt.
How do I scale Chelsea?
Swap pull-ups for jumping pull-ups or ring rows and do push-ups from your knees. A beginner version uses 3-6-9 reps and runs for 20 minutes.
Who scores highest on Chelsea?
Create the challenge, drop the link in your group chat, and settle it on the leaderboard. No app or account needed to submit a score.