EMOM 30 mins: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats each minute. Score is completed rounds out of 30; if you fall behind a minute, continue at your own pace and count completed rounds.
Primary movement: Cindy EMOM
Chelsea is one of the original CrossFit Girls: Cindy's rep scheme (5 pull-ups, 10 push-ups, 15 squats) forced onto a 30-minute every-minute-on-the-minute clock. Where Cindy lets you pace freely, Chelsea sets the pace for you - each round takes 40-50 seconds for most athletes, leaving a sliver of rest that shrinks as fatigue grows. Completing all 30 rounds (900 reps) is a legitimate club: the workout fails people suddenly, usually somewhere between minutes 18 and 25 when the push-ups stop cooperating.
| Level (Rounds) | Men | Women |
|---|---|---|
| beginner | 12 | 10 |
| intermediate | 20 | 18 |
| advanced | 26 | 24 |
| elite | 30 (all) | 30 (all) |
Rounds completed on the every-minute clock, out of 30.
Speed through the round buys rest: move briskly but never frantically, targeting 40-45 seconds per round. Break the push-ups 5-5 from minute ONE - unbroken push-ups early is the classic way to die at minute 19. Butterfly or efficient kipping pull-ups if you have them. When you lose a minute, don't spiral: finish the round, skip to the next full minute, and keep score honestly. Bathroom math: 30 rounds means no wasted seconds - set up under the bar with your squat space beside you.
Scaled: EMOM 30 of 3 pull-ups (banded), 6 push-ups, 9 squats. Beginner: EMOM 20 of 3 ring rows, 5 knee push-ups, 10 squats. The clock pressure is the stimulus - scale reps, not the format.
Log every result, see your progress over time, and know exactly where you stand.