The Chelsea CrossFit Workout in 2024 (Tips & Tricks For You)

I’ve taken on many workout challenges in my time, but the Chelsea CrossFit Workout holds a special place in my fitness journey. It’s an electrifying Every Minute on the Minute (EMOM) workout that pushes you to the limit of endurance, strength, and mental grit.

In the Chelsea workout, I am tasked with completing a set of 5 pull-ups, 10 push-ups, and 15 air squats, all within a one-minute window. What makes it particularly intriguing is that this sequence repeats every minute for a grueling 30 minutes.

how to do the chelsea crossfit workout with score and goal times in an infographic

Step-By-Step Workout Structure

When I leap into the Chelsea CrossFit workout, I am diving into one of CrossFit’s classic benchmarks. This workout falls into the ‘EMOM’ category—an acronym that stands for Every Minute On the Minute. This means I start my stopwatch and, at the start of every minute, I perform a set routine of exercises.

Here’s the Chelsea CrossFit Workout structure that I will faithfully follow:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

I need to complete these exercises within the minute. If I finish them before the 60 seconds are up, the remaining time is my rest period. Then, at the top of the next minute, I jump right back in.

To stay on pace, I make sure to keep track of how long it takes me to do each round. The goal is to maintain consistency, finishing each round in the same time frame to maximize my rest. The workout description is simple yet deceptively challenging. For 30 minutes straight, I test my endurance, strength, and willpower.


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Here’s what’s at stake, my score. It’s the number of rounds I complete in those sweat-pouring 30 minutes. The ultimate goal? Hitting that sweet 30 rounds—meaning I’ve powered through every minute without fail.

Equipment for the Chelsea CrossFit Workout

When I’m gearing up for the Chelsea CrossFit Workout, my excitement is palpable – this workout is a true testament to my endurance and strength! Thankfully, the equipment I need is minimal. Here’s a quick rundown to get us prepped for success:

  • Pull-up Bar: The centerpiece of our equipment list. I can perform standard pull-ups, kipping pull-ups, or butterfly pull-ups, depending on my proficiency.
  • Safety Mats: I always place these beneath me, just in case. Safety first, even when I’m in the middle of a powerful workout.
Pull-up Bar
ALLY PEAKS Pull Up Bar Thickened Steel Pipe Super Heavy Duty Steel Frame Upper Workout Bar| Multi-Grip Strength for Doorway | Indoor Chin-Up Bar Fitness Trainer for Home Gym Portable (silver2)
Safety Mats
Walsai Exercise Mats Puzzle Foam Mats Gym Flooring Mat Cover 20 SQ.FT Interlocking Foam Mats with EVA Foam Floor Tiles for Home Gym Equipment Workouts Black
Amazon Prime
Amazon Prime
Pull-up Bar
ALLY PEAKS Pull Up Bar Thickened Steel Pipe Super Heavy Duty Steel Frame Upper Workout Bar| Multi-Grip Strength for Doorway | Indoor Chin-Up Bar Fitness Trainer for Home Gym Portable (silver2)
Amazon Prime
Safety Mats
Walsai Exercise Mats Puzzle Foam Mats Gym Flooring Mat Cover 20 SQ.FT Interlocking Foam Mats with EVA Foam Floor Tiles for Home Gym Equipment Workouts Black
Amazon Prime

Remember, the beauty of CrossFit workouts like these is their scalability; modifications ensure I can still participate and benefit, regardless of my current level. Let’s lace up our trainers, chalk up our hands, and conquer the Chelsea CrossFit Workout together!

Free PDF Workout Plans For You.

Are you in need of motivation? Here are some powerful workout plans with PDF downloads you can choose from:
Pamela Reif Workout Plan
30 Day Peloton Workout Plan
Beginner Calisthenics Workout Plan
Andy Galpin Workout Plan

Benefits of the Chelsea CrossFit Workout

I’ve discovered that the Chelsea CrossFit workout is a powerful “Girl” WOD (Workout of the Day), and it’s my go-to when I’m aiming to ramp up my cardio and endurance. This intense EMOM (every minute on the minute) routine gets my heart rate pumping, which is fantastic for cardiovascular health. Each minute tasks me with doing a set number of pull-ups, push-ups, and squats, challenging both my speed and stamina.

Here are some benefits I’ve noted from my times with Chelsea:

Consistency & Pace: I’ve learned to maintain a consistent pace throughout. Chelsea teaches me to balance speed with endurance, ensuring I don’t burn out too quickly.

Full-Body Exercise: Each session is a mixed blend of strength and conditioning. My whole body gets a workout, from my back with pull-ups to my chest with push-ups, and my legs through squats.

Progress Tracking: Chelsea, like other named CrossFit WODs, such as Angie, allows me to track my progress over time. It’s like having a personal benchmark, with each attempt showing me how far I’ve come.

Scalability: Whether I’m a beginner or advanced, I can adjust reps to match my level. This WOD grows with me, and my coach can help tailor it to push my limits without going overboard.

Burns Calories: It’s a calorie torcher! With the high intensity of the workout, I notice significant calorie burn in a compact timeframe.

By integrating the Chelsea CrossFit Workout into my routine, I’ve seen an impressive improvement in my overall fitness, including strength and endurance gains. Who knew reaching fitness goals could be so exhilarating?

Boat Interior Design man takting picture of his biceps after the crossfit benchmark workout chelsea
by Pinterest

Performing The Different Movements

The Chelsea workout challenges me to perform a high volume of reps across three essential bodyweight movements. My focus is to execute each exercise with good form, while keeping pace with the clock.


In the Chelsea WOD, I ensure to perform 10 push-ups every minute. My hands are placed shoulder-width apart, and my body remains straight from head to heels. I lower my chest to the ground and then push back up to full arm extension.


For the 5 pull-ups, I grab the bar with a grip slightly wider than shoulder-width. My arms fully extend at the bottom and my chin goes over the bar at the top. If I’m struggling with standard pull-ups, I can opt for ring rows as a scalable alternative.


Finally, I complete 15 air squats each round. I stand with my feet shoulder-width apart, squat down until my hips are below my knees, then rise to a full stand. Keeping my chest up and knees tracking over my toes is crucial for proper form.

Boat Interior Design couple after crossfit gym session sweaty taking picture in mirror
by Pinterest

Scaling Options

When I tackle the Chelsea workout, there’s always room for modification to match my fitness level. I’m all about keeping the intensity high while ensuring I maintain proper form. That’s why scaling is my best friend, particularly if I’m a beginner or working my way up to the prescribed (Rx) level.

For pull-ups, if I can’t perform them unaided, I’ll go for banded pull-ups which give me that extra boost. Jumping pull-ups are also a great alternative to build my pulling strength. When it comes to push-ups, if I’m not quite there yet with my form, I opt for knee push-ups or an incline variation using a box or bench. It’s a game-changer, allowing me to progress at my own pace.

Here’s a quick rundown of how I scale “Chelsea”:


  • Banded pull-ups
  • Jumping pull-ups
  • Ring rows


  • Knee push-ups
  • Incline box push-ups
  • Bench push-ups


  • Box squat
  • Using an elevated medicine ball

The beauty of scaling is that I still get to work for a solid 40–50 seconds each minute, just like in the Rx version. I make sure the workout is challenging but doable, which means I’m knocking out those reps with the right balance between hustle and precision. It keeps me right on track with the high-energy vibe of a CrossFit session, ensuring I’m getting stronger and more confident with every workout!

Boat Interior Design girl after chelsea crossfit benchmark workout done in gym taking picture in mirror
by Pinterest

My Experience with the Chelsea CrossFit Workout

The moment I was introduced to the Chelsea WOD, a renowned CrossFit benchmark workout, my fitness routine transformed dramatically. Each session became an exciting race against time. The simplicity yet the challenge of the Chelsea WOD appealed to me instantly—it consists of a trio of classic bodyweight exercises.

On my first day with Chelsea, the sequence was straightforward:

  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

I would perform these exercises every minute on the minute (EMOM) for 30 minutes, striving for 30 rounds. The catch was to complete each round within a minute, using the leftover time as a much-needed break before the next round started.

The reality of the challenge set in quickly. By the 15th round, I had to dig deep to maintain form and pace. I learned to appreciate the strategy behind scaling the workout when necessary. On days when my energy wasn’t at its peak, I would adjust the numbers:

  • 3 pull-ups
  • 7 push-ups
  • 11 air squats

This allowed me to work for roughly 40-50 seconds each minute, maintaining the intensity without sacrificing form. With Chelsea, each day was a new opportunity to challenge myself, and the variations kept every session fresh and engaging. The feeling of accomplishment after each workout was exhilarating, leaving me eager for more.

Frequently Asked Questions about Chelsea CrossFit Workout

How to do the Chelsea CrossFit workout?

To tackle the Chelsea CrossFit workout, set your timer for 30 minutes and perform an EMOM (Every Minute on the Minute) routine. Each minute, execute 5 pull-ups, 10 push-ups, and 15 squats. It’s a rigorous test of endurance and strength, designed to challenge and build your fitness!

What is the 5 10 15 CrossFit workout?

The 5 10 15 workout is a cornerstone of CrossFit’s high-intensity training, famously showcased in the Chelsea CrossFit workout. This powerhouse routine involves completing 5 pull-ups, 10 push-ups, and 15 squats in a circuit, testing your limits and pushing you to new heights.

What is Mary in CrossFit?

Mary is another iconic CrossFit workout, designed to push your limits over 20 minutes of high-intensity effort. It consists of 5 handstand push-ups, 10 one-legged squats (pistols), and 15 pull-ups. It’s a true testament to agility, strength, and endurance just like the Chelsea CrossFit Workout.

How many CrossFit girl workouts are there?

The CrossFit community celebrates over 21 official “Girl” workouts, including the challenging Chelsea CrossFit workout. Each workout is uniquely designed to test different aspects of fitness, from strength to endurance, making them benchmarks for athletes worldwide.

Who is the number one CrossFit girl?

Tia-Clair Toomey reigns as the number one CrossFit girl, having clinched the title of Fittest Woman on Earth at the CrossFit Games multiple times. Her extraordinary performance and dedication have set new standards in the sport, inspiring athletes everywhere, also in the Chelsea CrossFit workout.

Who is the most successful female CrossFit athlete?

Tia-Clair Toomey stands as the most successful female CrossFit athlete, with a record-breaking streak at the CrossFit Games. Her unparalleled achievements, including numerous titles and accolades, have solidified her legacy in CrossFit history.

Did you like the Chelsea CrossFit Workout? Tell me in the comments. Make sure to try the Barbara CrossFit Workout as well and read about my powerful chest CrossFit workout.

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