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.
Where does your Chelsea land?
Log it once and the app places you on this table automatically, then tracks the trend.
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.
Free on iOS and Android. No account needed to start.