Grit & Grip – Build Stronger Shoulders and an Iron Grip
If you want strong, resilient shoulders and a grip that won’t quit, the Grit & Grip WOD is exactly what you need. This workout focuses on shoulder strength, stability, and grip endurance, combining controlled presses, shrugs, and carries to maximize upper-body power. Whether you’re a fighter, lifter, or just looking to build serious strength, this session will challenge every part of your upper body.
The Grit & Grip WOD
- Overhead Press – Builds raw shoulder strength and stability. Keep your core tight and press with control.
- Lateral Raise – Targets the delts for full shoulder development. Use a slow, controlled motion to maximize muscle activation.
- Arnold Press – A dynamic pressing movement that engages multiple angles of the shoulder for well-rounded strength.
- Rolling Shoulder Shrug – A shrug variation that hits the traps and improves overall upper-body endurance.
- Farmers Carry – Grip strength meets total-body endurance. Hold heavy weights and walk with purpose to build forearm, shoulder, and core stability.
Why This Workout Works
Total Shoulder Development – Presses, raises, and shrugs ensure that every part of the shoulder is strengthened.
Grip and Core Stability – The Farmers Carry adds a full-body challenge that forces your grip, core, and posture to work together.
Functional Strength – These movements aren’t just for aesthetics—they build real-world strength that carries over into combat training, lifting, and everyday life.
Scaling & Modifications
Beginner? Reduce the weight and focus on form, especially with the overhead press and Arnold press.
Advanced? Increase weight, slow down reps for more time under tension, and extend the Farmers Carry distance.
How to Get the Most Out of Grit & Grip
- Maintain a strong, engaged core through every press and shrug.
- Focus on controlled movements rather than speed—shoulders respond best to time under tension.
- Use challenging weights on the Farmers Carry to push your grip endurance to the next level.
Ready to take on Grit & Grip? Join us at Academy of Self Defense in Santa Clara and push your strength to new levels.