Log in to BOXROX Pro

Best Push Ups WODs – 10 Ways to Kill Your Weaknesses

Take your bodyweight skills to the next level.

WOD 9 – Chelsea

EMOM for 30 minutes

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

Every minute on the minute (“EMOM“) for 30 minutes, perform 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. If there is any time left in each minute, rest until the next minute starts.

Score is the number of rounds finished in 30 minutes, with the best possible score being 30 rounds. For the rounds to count, they must be performed every minute on the minute.

If you fall behind the clock, keep going and get as many rounds as possible (AMRAP-style) in the remaining time.

Bear in mind, though, that your “Chelsea” score will only count the number of rounds you completed as an EMOM.

Good Scores for “Chelsea”

“Chelsea” is an EMOM type of WOD, which means the goal is to just finish the prescribed work in under a minute for 30 minutes straight. Intermediate and advanced athletes should be able to finish all 30 rounds as prescribed.

Push Ups WODs Tips and Strategy

This workout is all about balance: You’ve got to find the perfect pace where you can get all of the work done in under 1 minute without ever “redlining”–going so hard that you hit a wall you can’t come back from.

Go slow in the first round and aim to have the same amount of rest each subsequent round (for example 10 or 20 seconds of rest) for the entire workout.

Push Ups WODs Intended Stimulus

“Chelsea” is meant to feel both mentally and physically exhausting. You’re up against the ticking clock for 30 minutes. If you scale “Chelsea,” make sure you scale it to where you “work” for approximately 40-50 out of the 60 seconds for each minute; the best part of this workout is the (brutal) fact that you barely make the interval happen in the 1-minute cap.

Push Ups WODs Scaling Options

This benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the volume and/or skill level (see: Push-Up Scaling | Pull-Up Scaling) but maintain the same interval structure.

Push Ups WODs Beginner

Every minute on the minute for 20 minutes perform:

  • 3 Jumping Pull-Ups
  • 6 Incline Push-Ups
  • 9 Air Squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds (AMRAP-style) you can complete. Again, your score will only be the number of rounds you completed as an EMOM.

Push Ups WODs Advanced

If you’ve finished “Chelsea” as prescribed in the past, try adding more volume: Add 1 rep to each exercise—i.e., 6 Pull-Ups, 11 Push-Ups, and 16 Air Squats each minute—and see if you can go the full 30 minutes.

Push Ups WODs 10 – McGhee

AMRAP in 30 minutes

  • 5 Deadlifts (275/185 lb)
  • 13 Push-Ups
  • 9 Box Jumps (24/20 in)

Push Ups WODs

Enjoyed these Push Ups WODs? Check out our selection of Jumping Jacks, Strict Press or Sit Ups Workouts.

Bench Press WODs
Chipper WODs
Box Jump WODs
Burpee WODs

Image Sources

Related news