Unilateral Domination – Strength Starts One Side at a Time
Today’s GRIT WOD is a full-body muscle check—one limb at a time. “Unilateral Domination” is all about imbalances: finding them, fixing them, and getting stronger because of it.
You’ll feel the burn from head to toe as each move targets a different part of your body while keeping you grounded, focused, and honest about your form. It’s not flashy, but it’s absolutely brutal—in the best, slow-burn way.
Today’s WOD: Unilateral Domination
For Time (or Form-Focused Flow):
- 50 Single-Leg Romanian Deadlifts (25 each leg)
- 50 Bulgarian Split Squats (25 each leg)
- 50 Single-Leg Hip Thrusts (25 each leg)
- 50 Curtsy Lunge to Overhead Press (25 each side)
- 50 Lawnmower Rows (25 each side)
- 50 Hammer Curls (25 each arm)
- 25 Halos (each direction = 1 rep)
Why This WOD Works
We tend to favor one side. That stronger leg, that more coordinated arm—it happens to everyone. But unilateral training calls that out and makes you even better. This WOD will challenge your balance, fire up your stabilizers, and build functional strength that transfers into everyday life (and heavy lifts down the road).
Expect slower reps, deep core engagement, and lots of focus.
Movement Breakdown
SL Romanian Deadlifts:
Posterior chain activation at its finest. Hinge from the hips, keep your back straight, and balance with precision. Hamstrings = on fire.
Bulgarian Split Squats:
Quad and glute takeover. Elevate your back foot, drop the back knee, and fight for control.
SL Hip Thrusts:
Drive from the glute and hamstring. No momentum here—just straight power.
Curtsy Lunge to OH Press:
Lunge behind and across your body, then explode up with a press. Builds coordination and rotational strength.
Lawnmower Rows:
Pull strong and steady. Keep the core tight and drive the elbow back.
Hammer Curls:
Biceps + forearms = pumped. Keep it strict.
Halos:
A mobility finisher for shoulders and core. Move the weight around your head with control—no flailing.
Coach Tips
- Slow down. Quality reps matter more than speed here. Feel every phase of the movement.
- Balance counts. Use a wall or support as needed to stay safe, but challenge your stability.
- Go lighter than usual. These compound, unilateral moves add up fast.
At-Home Modifications
Minimal gear? No problem.
- Use a backpack, gallon jug, or water bottles for resistance.
- Sub the OH Press with a resistance band or bodyweight reach.
- Split squats can be done off a stair, chair, or low couch.
- Halos can be done with a towel or even a light ball for mobility.
Why You’ll Feel It Tomorrow
Because this WOD forces your body to think. You’re not just lifting—you’re balancing, stabilizing, and fighting for symmetry. You’ll leave class with shaky legs and a fired-up core, but you’ll move better, feel stronger, and start seeing where your body’s been compensating.
This is GRIT. One side at a time.
Train smart, get strong, move with intention.
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