EMOM: The One-Sided Crusher – A HYROX WOD That Builds Unstoppable Symmetry
Most workouts hit both sides of your body equally. This one doesn’t. And that’s exactly the point.
Introducing The One-Sided Crusher, a HYROX-style EMOM (Every Minute on the Minute) workout at the Academy of Self Defense in Santa Clara. This WOD hammers single-side strength, challenges your balance, and exposes asymmetries in a way that helps you fix them—for good.
You’ll rotate through six movements, performing 10 reps of each (or 20 meters, depending on the station), and starting a new one every minute. The clock is constant. Your mission? Own each set, each side, and keep moving.
The EMOM Breakdown:
1. Bulgarian Split Squat – 10 each leg
Let’s start with fire. Elevate your back foot and drop deep into single-leg squats. You’ll feel it in your glutes, quads, and soul. Control the descent, power up strong. Switch legs at 30 seconds or do all 10 and switch next round.
2. Kettlebell Snatch – 10 reps total or per arm
Power, speed, and coordination. The snatch is a full-body move that tests timing and stability. Drive with the hips, pull with control, and lock out clean at the top.
3. Suitcase Deadlift – 10 reps
One hand, one weight, zero excuses. This off-center deadlift builds core strength while torching your posterior chain. Keep the torso square and don’t let the kettlebell pull you off balance.
4. Gorilla Row – 10 reps total or per arm
Wide stance, two kettlebells on the ground. Shift your weight and row explosively, alternating arms. It’s a sneaky core killer and an upper back blaster all at once.
5. Medicine Ball Pushups – 10 reps
One hand on the ball, one on the floor. Push up, roll the ball, repeat. This move throws off your symmetry and forces stability through your chest, shoulders, and core.
6. Unilateral Farmer Carry – 20 meters
Pick up one heavy weight and walk with purpose. Your abs will work overtime to keep you upright. Switch hands halfway, or go 20 meters each round with alternating sides.
Coaching Tips:
- Move with control. Sloppy reps will get punished fast in this EMOM format.
- Breathe intentionally during carries and pushups—this is where fatigue sneaks in.
- Keep the core tight on all unilateral movements. That’s where the real work happens.
- Adjust loads smartly. This isn’t about going max—it’s about balance and control under pressure.
At-Home Adaptations:
- Use a sturdy chair or step for split squats.
- Swap kettlebell snatches with single-arm swings or high pulls.
- Substitute a backpack for deadlifts and rows.
- No med ball? Use a basketball or elevate one hand on a book for pushups.
- Use a water jug or grocery bag for carries.
Why It Works:
Unilateral training forces you to face your weaknesses. It builds a stronger core, safer joints, and more functional, injury-resistant strength. Combine that with the relentless EMOM structure and you’ve got a workout that doesn’t just crush your body—it strengthens it for the long haul.
Want to test yourself against The One-Sided Crusher?
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