Workout Description

Why This Workout Is Medium

Chelsea is a 30-minute EMOM with all bodyweight movements, so the work density scores moderate and the movement complexity remains low-to-moderate. The long time domain elevates the aerobic and stamina demand, but there’s no external loading or high-skill gymnastics. The challenge is sustaining strict pacing and quality reps under accumulating local fatigue, especially in push-ups and pull-ups.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High, repeatable sets of pushing, pulling, and squatting accumulate significant local muscular fatigue. Success depends on sustaining submaximal sets with short rests for 30 intervals.
• Endurance (6/10): Thirty minutes of steady work taxes the aerobic system, but without monostructural elements it’s less purely cardio and more mixed aerobic support for repeated bodyweight efforts.
• Speed (3/10): Speed matters to finish within 20–40 seconds each minute, but it’s secondary to sustainable pacing and quick, efficient transitions.
• Strength (2/10): No external load and low absolute strength demands. Strength helps with solid pull-ups and push-ups, but maximal force production is not the limiter.
• Flexibility (2/10): Standard ranges of motion: full-depth squat, shoulder extension and flexion for push-ups and pull-ups. No extreme mobility positions are required.
• Power (1/10): No explosive barbell or sprint efforts. The cadence is controlled and repeatable rather than driven by high-rate power output.

Movements

• Push-Up
• Air Squat
• Pull-Up

Scaling Options

Scale to: 3 Pull-Up / 6 Push-Up / 9 Air Squat EMOM • Banded or Jumping Pull-Up + Incline (box) Push-Up • EMOM x 20 minutes instead of 30

Scaling Explanation

These options reduce reps, difficulty, or duration while preserving the EMOM structure and the stimulus of repeatable, submaximal bodyweight sets with planned rest.

Intended Stimulus

Sustainable, repeatable minutes. Each round should finish in 20–40 seconds, leaving 20–40 seconds to shake out and recover. Breathing stays controlled while local fatigue builds in the pull and push. The goal is to hold high-quality, consistent sets for the full 30 minutes without redlining or failing early minutes.

Coach Insight

Pace from minute one. Aim for repeatable sets like 3-2 pull-ups, 5-5 push-ups, and smooth unbroken squats, finishing around 30 seconds. The one tip: Protect your push-ups—break early and often before they fall apart. Avoid flying through early minutes, sloppy kip mechanics, and short ROM. Keep standards crisp and transitions quick, not frantic.

Benchmark Notes

Score is the number of minutes (rounds) successfully completed. Beginners aim for 6–12 rounds, intermediates 15–21, advanced 24–27, and elites all 30. If you fail a minute, continue as an AMRAP and keep counting completed minutes. More completed rounds indicates better pacing, stamina, and gymnastics capacity.

Modality Profile

All three movements are gymnastics/bodyweight: pull-ups, push-ups, and air squats. There’s no monostructural cardio and no external loading. The time spent per minute is entirely on bodyweight movements, making this a pure gymnastics EMOM.

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These WODs similar to Chelsea share comparable training demands, time domains, and movement patterns.