Syd
Workout Description
6-Minute EMOM (Every Minute on the Minute)
3 Dumbbell Ground to Overhead — Right
3 Dumbbell Ground to Overhead — Left
6 Box Jumps
Score: Total quality minutes completed
(A minute counts only if all reps are completed within that minute with proper standards.)
Cycle: Post-Season
Purpose: Restore rhythm, reinforce mechanics, and build repeatable effort under controlled fatigue.
Syd appears in the post-season because it’s short, repeatable, and mechanics-driven. The goal is clean reps, smooth transitions, and calm breathing — not redlining.
Key Form Expectations
Dumbbell Ground to Overhead
Neutral spine during setup and pull from the floor.
Use leg drive (not just shoulders) to initiate the rep.
Full hip extension and controlled lockout overhead.
No excessive back arch at the top.
Switch hands intentionally — no sloppy transitions.
Box Jump
Soft, quiet landing on top of the box.
Full extension to get on top.
Step down preferred for post-season unless athlete is highly proficient.
Key Performance Indicators for Advancement
An athlete is ready to advance when they can:
Complete all reps each minute with calm breathing
Maintain posture and control on every ground-to-overhead
Land box jumps consistently with soft mechanics
Finish each minute with 10+ seconds to spare for most of the workout
Recover breathing within ~2 minutes post-workout
Athlete Debrief (Journal Reflection Required)
After completing Syd, athletes must complete a Plus–Minus–Improve entry in their training journal.
PLUS (+)
Which part of the EMOM felt smooth and repeatable today?
Where did you stay calm and controlled under the clock?
MINUS (–)
What caused you to feel rushed (transitions, fatigue, technique)?
Where did your mechanics slip (if at all)?
IMPROVE (→)
One technical focus for ground-to-overhead next time
One adjustment to box jump mechanics or pacing
One transition improvement to finish each minute with more time
This is an efficiency workout. Clean reps and calm pacing win.
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