Sweatlas — Your Hybrid Training Map

Chelsea

Same three movements every minute for half an hour — can you stay on the clock?

The workout (EMOM 30 min)

  • Every minute on the minute for 30 minutes:
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air squats

Estimated time: 30 min · score = rounds. Chelsea is a race against the minute hand: five pull-ups, ten push-ups, and fifteen squats at the top of every minute for thirty minutes. The early rounds feel almost too easy, which is the trap — bank a few seconds of rest each minute so you can survive when the reps start bleeding into the next round. Falling off the pace is the real test.

Standards

  • Begin the work at the top of each minute; rest is whatever time remains
  • Score is the number of full rounds completed on time (max 30)
  • Pull-up: chin over bar, full extension; Push-up: chest to floor, full lockout; Air squat: hip crease below knee
  • If you fail to finish a round within its minute, continue or stop per your standard

Scaling

  • Band-assisted pull-ups and knee push-ups to hold the interval
  • Cut to 3 pull-ups / 8 push-ups / 12 squats per minute
  • Cap at 20 minutes to keep every round clean

Coaching tips

  • Move fast early and protect your rest — you'll need it after minute fifteen.
  • Go unbroken on the pull-ups and push-ups while you still can.
  • The moment a round eats into the next minute, that's your true score — don't panic-chase it.

Sweatlas is not affiliated with or endorsed by CrossFit, LLC. “CrossFit” is a registered trademark of CrossFit, LLC.