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The Chelsea CrossFit WOD

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Chelsea is a part of the “Ladies” group of exercises that CrossFit makes use of as a benchmark to evaluate progress over time. The Chelsea exercise of the day (WOD) is a body weight routine that solely requires a pull-up bar. However simply because the idea is straightforward, don’t count on the exercise to be simple. This benchmark WOD will check your energy, endurance, and talent to carry out workouts with strict type over time. 

The purpose of Chelsea is to carry out 1 spherical of the exercise each minute for half-hour (it is an EMOM exercise, which stands for Each Minute on the Minute). When you can not full a spherical earlier than the minute mark, the exercise is over. For this exercise, the spherical contains the next workouts:

  • 5 pull-ups
  • 10 push-ups
  • 15 body weight or air squats

The Chelsea Crossfit WOD

Rating: You’ll report your outcomes and evaluate it to a earlier timed Chelsea WOD or use it because the beginning benchmark and set targets to satisfy the utmost variety of reps. When you make it to the 30-minute mark, you should have accomplished 150 pull-ups, 300 push-ups, and 450 air squats. But when the exercise ends earlier than the half-hour, report the variety of rounds you accomplished in addition to the time you ended. 

Gear Wanted: Chelsea is a bodyweight-only exercise, however you do want entry to a pull-up bar. You may additionally wish to have a band or ring rows for those who plan on scaling the pull-ups.

Stage: Chelsea is supposed for all ranges of CrossFit athletes. 


In case you are crunched for time and have to squeeze a full-body exercise into your day, Chelsea is your lady. Since Chelsea is a full-body exercise, it targets the entire main muscle teams and boosts your cardiorespiratory system.

Every little thing You've Ever Needed to Know About CrossFit

Higher and Decrease Physique Energy and Endurance

Throughout your 30-minute routine, you may count on to really feel the muscular tissues in your higher and decrease physique working. Extra particularly, your lats, shoulders, biceps, and core will likely be examined when performing pull-ups, whereas your chest, triceps, shoulders, and core will get a pleasant pump repping out the push-ups. Body weight squats will problem your quadriceps, glutes, hamstrings, calves, and core muscular tissues with each rep. 

The Chelsea WOD challenges each muscular endurance and energy. When a muscle or group of muscular tissues is required to maintain repeated contractions towards a resistance for a time frame, sometimes an prolonged interval, you’re concentrating on muscular endurance. Muscular energy, however, requires your physique to provide the maximal quantity of pressure for a selected train. 

Cardiovascular Endurance

CrossFit exercises like Chelsea usually are not nearly boosting muscular energy and endurance. Additionally they goal your cardiovascular system. Once you carry out a spherical each minute on the minute, your coronary heart fee will skyrocket and keep elevated all through your entire exercise. This provides you a superb metabolic exercise that burns energy and improves your cardiorespiratory system. 

Step-by-Step Directions

Earlier than starting the exercise itself, there are just a few vital steps to take. Examine to be sure you have the entire instruments wanted to finish the exercise, together with a timer and a pull-up bar. All the time ensure to do a brief warmup consisting of dynamic workouts akin to leg swings, knee hugs, strolling lunges, excessive knee skips, windmills, and many others. to regularly transition your physique from a resting state and cut back the danger of damage.

Chelsea is an EMOM routine that requires you to carry out every train for the required variety of reps, every minute on the minute, with a purpose of finishing half-hour of train. To finish the rounds:

  1. Place a clock or timer in entrance of you. If utilizing a timer, set it for 60 seconds. 
  2. On the minute mark, do 5 pull-ups, 10 push-ups, and 15 air squats. When you full the workouts earlier than the minute mark, you may relaxation. 
  3. Repeat the three workouts on the minute, each minute for half-hour complete. 
  4. Report your outcomes. 

Tips on how to Do Pull-Ups

You are able to do a straight pull-up, butterfly, or kipping pull-up. 

  1. Stand below the pull-up bar and seize the bar utilizing a pronated grip (palms dealing with away from you). 
  2. Raise your physique off the ground and pull your self up till your chin breaks the horizontal aircraft of the bar (a little bit above stage with the bar). 
  3. Pause, then decrease again down and repeat with out letting your toes contact the ground.

Getting Began With Pullup Bar Workout routines

Tips on how to Do Push-Ups

  1. Lie facedown on the ground. 
  2. Place your fingers about three inches wider than shoulder-width aside, push your self up right into a full plank place. 
  3. Absolutely prolong your elbows and decrease your physique to the beginning place.

Tips on how to Do Body weight or Air Squats

  1. Stand along with your toes hip-width aside, and toes pointed barely out. Weight must be in your heels. 
  2. Have interaction your core, maintain your chest up, and bend your knees to squat down such as you’re on the point of sit in a chair. 
  3. Increase your arms out in entrance of you and squat down till your thighs are barely under parallel. Gaze straight forward. 
  4. Pause on the backside of the squat. Take a deep breath, then exhale as you straighten your legs and squeeze your glutes as you come back to the beginning place.

Widespread Errors

Despite the fact that you’re not loading up a barbell or pushing heavy weight, you may nonetheless make errors that may make this exercise much less efficient, and probably trigger damage. 

Dashing Via the Workout routines

Each minute on the minute exercises require you to maintain up a sure tempo. That stated, going too quick, or quicker than your physique is able to carry out, may result in dangerous type and potential accidents. Keep in mind to tempo your self. When you can not hit the 30-minute mark, that’s okay. Do as many rounds as attainable, with a purpose of accelerating your time every exercise.

Performing the Exercise Too Typically

The purpose of a benchmark exercise is simply that—to be a benchmark. Chelsea and the opposite benchmark WODs usually are not designed to be a part of a weekly routine. You need to solely carry out the Chelsea WOD each few months to trace your progress.

Not Modifying the Workout routines or Time

Whether or not you’re new to train, CrossFit, recovering from an damage, or simply wish to ease into these intense exercises, this isn’t the time to go all out for those who’re not prepared for a high-intensity stage. In case your health stage just isn’t the place it must be, it’s okay to switch the workouts in an effort to full them safely and successfully.

Modifications and Variations

The Chelsea benchmark WOD is simple to switch. One option to reduce is to lower the variety of repetitions for every train. For instance:

  • 4 pull-ups
  • 8 push-ups
  • 12 body weight squats

If this feels difficult, keep at this rep scheme for just a few benchmark exercises earlier than tackling the complete rep scheme. 

It’s also possible to modify the way you carry out the train. When you determine to go this route, take into account having a coach or CrossFit teacher stroll you thru the modification, particularly if it entails utilizing any tools. To change the pull-up, you should utilize tools to help you, together with a pull-up band, ring rows, or TRX straps. 

If you should scale the push-ups, take into account doing them in your knees, along with your fingers on a bench, or utilizing a bar for help in a squat rack. If in case you have points along with your knees or hips and have to shorten the vary of movement for squats, solely go down so far as you may, with the purpose of working in the direction of a full squat. 

One other option to scale the exercise for inexperienced persons or somebody returning to train after an damage or day off is to cut back the time. Slightly than half-hour, begin with quarter-hour. As you get stronger and also you’re capable of carry out every spherical in below one minute, you may add time till you attain the 30-minute purpose. 

Security and Precautions

The Chelsea WOD is a routine you are able to do on the fitness center, a CrossFit fitness center, or at house in case you have entry to a pull-up bar. That stated, for those who’re new to the workouts or you might have questions on correct type, it’s a good suggestion to do that exercise at a CrossFit fitness center below the steering of an teacher or private coach. When you’re not a member of a CrossFit fitness center, ask a private coach or bodily therapist to stroll you thru the right type and approach. 

Additionally, earlier than you start any WOD, ensure your physique is heat and able to work. A correct warmup will give your physique an opportunity to slowly increase the guts fee and put together your muscular tissues for train. Your warmup ought to embrace a collection of dynamic workouts in addition to some kind of light cardiovascular motion akin to strolling or jogging previous to setting the timer. It will be sure that your physique is heat and prepared for the depth of the exercise. It additionally helps stop accidents. 

Don’t try to do that exercise, or any WOD, with out enough hydration and gasoline. Ensure you eat at the least one to 2 hours earlier than performing the Chelsea benchmark. When you’re ingesting water all through the day, you need to be hydrated. Deliver a water bottle with you when doing the exercise and sip on it when you might have relaxation time after finishing a spherical. 

And eventually, ensure to chill down after you end Chelsea. The 30-minute benchmark doesn’t embrace a cool-down part, so it’s your accountability to spend at the least 5 to 10 minutes, bringing your coronary heart fee down and getting your physique to return to a pre-workout state. That is additionally a superb time to stretch and hydrate. 

The Jackie WOD

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