Chelsea
A classic functional fitness benchmark. Every minute on the minute for thirty minutes: 5 pull-ups, 10 push-ups, 15 air squats. Your score is the number of rounds you complete before you fall off the pace.
- Format
- EMOM
- Time cap
- 30 mins
- Level
- advanced
EMOM
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Open in FizChelsea is a emom workout by Fiz, built from 3 movements, with a 30 mins cap. It is set at advanced level.
About Chelsea
Chelsea is Cindy on a clock: five pull-ups, ten push-ups and fifteen air squats, every minute on the minute, for thirty minutes. Your score is how many minutes you complete before you can no longer start the round on time. It is the same thirty reps as Cindy, but the pacing decision has been taken away from you entirely.
Fixed work, shrinking rest
The cruelty of an interval design is that the work never changes but your rest does. In minute one the round takes thirty-five seconds and you get twenty-five seconds back. By minute eighteen the same round takes fifty seconds and you get ten. The workout does not get harder — you get slower, and the rest evaporates underneath you. Almost nobody fails Chelsea gradually; athletes hold the round comfortably and then miss three minutes in a row.
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Buy time in the first ten minutes
The only lever you have is efficiency early, when it feels unnecessary. Move straight into the round on the beep rather than watching the clock tick down, do the push-ups without resetting between reps, and stand up from the squats rather than bouncing. Every second banked in the first ten minutes is a second of rest you still have at minute twenty-two. Break the pull-ups into two sets from the very beginning if you have any doubt — going unbroken for fifteen minutes and then failing at sixteen scores worse than breaking from minute one and reaching twenty-five.
What's a good Chelsea score
Completing all thirty rounds is the benchmark and a genuinely strong result — elite athletes finish it with room to spare. Twenty to twenty-five rounds is a good score for a competitive athlete and twelve to twenty is where most consistent recreational athletes land. If pull-ups are the limiter, scale to banded pull-ups or ring rows rather than reducing the reps: the whole value of an interval test is that the round stays constant, which is what makes today's score comparable to the one you post in six months.