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Benchmark Workout | "Chelsea"



"Chelsea"
Each minute on the minute for 30 minutes perform:
Pull-ups
Push-ups
Air Squats

Ideally, a round of "Chelsea" takes somewhere between 30-45 seconds. If power endurance and general muscular endurance are weaknesses of yours, you may find yourself completing the earlier Rounds much quicker than 30 seconds, but barely holding on in the later Rounds.

At 40 seconds “on” and 20 “off” this is an anaerobic interval with an abbreviated rest, which imparts a strong aerobic flavor. This is a hybrid interval like the Tabata interval method. With "Chelsea" the rest shrinks as each round takes longer and longer to complete but cannot exceed 1 minute, so the aerobic quality asserts itself through diminishing rests.

"Chelsea" is super simple (being comprised entirely of common calisthenics), very tough, and dramatically reinforces the importance of the Pull-up. When performing "Chelsea", the Pull-up clearly presents the greatest challenge, and, in the workouts aftermath, most will express surprise at their significant lat, rear delt, and biceps soreness.
 

 

"Chelsea"
Each minute on the minute for 30 minutes perform:
Pull-ups
Push-ups
Air Squats

Progressions for performing "Chelsea":

1.  3 Ring Rows, 3 Elevated Push-ups, 3 Air Squats
 
2.  3 Ring Rows, 6 Elevated Push-ups, 9 Air Squats
 
3.  3 Piked Ring Rows, 6 Elevated Push-ups, 9 Air Squats
 
4.  3 Jumping Pull-ups, 6 Elevated Push-ups, 9 Air Squats
 
5.  3 Jumping Chest-to-Bar Pull-ups, 6 Elevated Push-ups, 9 Air Squats
 
6.  3 Jumping Chest-to-Bar Pull-ups, 6 Push-ups, 9 Air Squats
 
7.  3 Ground Ring Rows *feet 1" from wall, 6 Push-ups, 9 Air Squats
 
8.  3 Pull-ups, 6 Push-ups, 9 Air Squats
 
9.  4 Pull-ups, 8 Push-ups, 12 Air Squats
 
10. 5 Pull-ups, 10 Push-ups, 15 Air Squats
 
 
 
 
*If you completed the assigned work with prescribed movements in the assigned time domains, record your performance.
*If you used modified movements/rep schemes and completed your assigned work,, record your performance, and next time increase the challenge.
*If you failed to complete your assigned work in the assigned time domains, record your performance, and next time, repeat at the same challenge. 
 
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of our fitness ideal, and this lady, "Chelsea", fits the bill.
 
 
 
 
 
 
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