• Death By Slamball

    July 23, 2014

    Hi, friends!

    I have another fun WOD for you guys! It’s called “Death By Slamball,” and it’s a tough one!

    Death by Slamball WOD

    For this workout, you only need 2 pieces of equipment: a slamball and a timer. (I used the one on my iPhone.)

    Here’s how it works: Start your timer and then, every minute, add one slamball rep to the rep scheme. So, starting with the first minute, you perform one rep. After that, the remaining time is rest. Once the minute is over, you perform 2 reps (and the remaining time is rest). You keep adding one rep until you run out of time in that minute-long interval.

    • 0:00 – 1:00: 1 slamball
    • 1:00 – 2:00: 2 slamballs
    • 2:00 – 3:00: 3 slamballs
    • 3:00 – 4:00: 4 slamballs
    • And so on…


    This workout starts out slow (make sure you have some good music to keep you entertained), but it gets a whole lot harder as the reps progress because you perform more reps with less and less rest time. You will definitely feel the burn in your lungs, legs, and arms. Hello, full body workout!

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    I made it through 20 rounds and conked out on the set of 21 reps. I almost got them all in before the minute was up, but my body was spent. “Death By Slamball” is definitely a butt-kicker. I hope you like it!

    P.S. You can use this rep scheme for just about any movement, so feel free to try it with other exercises!

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    { 28 comments… read them below or add one }

    Lindsay @ Lindsay's List July 23, 2014 at 3:32 pm

    awesome idea!! what size slamball do you have?


    Tina July 23, 2014 at 3:46 pm

    I used a 15-pounder, which kicked my butt.


    Kathryn @ Chicks Dig Running July 23, 2014 at 3:37 pm

    That’s a cool concept! I’m sure it’s a little boring in the beginning with a ton of rest but I like the idea of building up and doing as much as you can. Thanks for the idea!


    allie@sweetpotatobites July 23, 2014 at 3:58 pm

    We did this at my crossfit box only it was death by thrusters. Now THAT was killer!


    Tina July 23, 2014 at 4:02 pm

    Oh my gosh! I bet that hurt!


    amrapcindy July 24, 2014 at 9:36 am

    @Tina: We also did Death by Thrusters this week, except at the start of each minute we also had to do 5 burpees. Killer!!


    Tina July 24, 2014 at 9:38 am

    That sounds ridiculous! And awesome.


    Megan @ The Skinny-Life July 23, 2014 at 4:04 pm

    Wow that looks like a great workout!


    Ganeeban July 23, 2014 at 4:26 pm

    “Death by” anything workouts are so hard!! Deceivingly hard!


    Caitlyn July 23, 2014 at 5:21 pm

    I’ve done that with Burpees…….ouch!


    Tina July 23, 2014 at 5:22 pm

    Ouch indeed!!


    katie@lifesnextbigstep July 23, 2014 at 5:25 pm

    Agree with Ganeeban – anything “Death By” are hard…we do Death By 10 Meters at our box on the reg…I swear that was made to kill me.


    Tory @ tory of my life July 23, 2014 at 6:21 pm

    I love the concept of this workout! Definitely gonna incorporate this for a workout finisher!


    Livi @ Eat, Pray, Work It Out July 23, 2014 at 7:40 pm

    I love this idea. A fun progressive workout to push yourself to the end!


    Julie @ Run Away Freckles July 23, 2014 at 8:01 pm

    I bet that would be killer with burpees, great idea!


    Michelle B July 23, 2014 at 8:01 pm

    Hi Tina! Congrats again on the birth of Q. He’s adorable and you look great! We had our babies a day apart ;). I can’t believe how big they are already! I was just given the green light to ease back into exercise and I’m curious what brand of sports bra you’re wearing? I have found that my previous ones aren’t doing the trick anymore! Need to keep these puppies contained! Thank you!


    Tina July 24, 2014 at 7:38 am

    I actually have a blog post about sports bras ready for next week! In the meantime, these are two sports bras that I love: Moving Comfort Maia Bra and Champion All Out Support II Full-Figure High-Impact Sports Bra.


    Michelle B July 24, 2014 at 9:02 am

    Awesome, thank you!


    Wendy July 23, 2014 at 9:23 pm

    OMG Tina, you look GREAT! Belated congrats on Baby Q, he’s absolutely precious.


    Claire July 23, 2014 at 9:46 pm

    Are those the shimmy shorts from Athleta? If so, I love them!


    Tina July 23, 2014 at 10:04 pm

    They’re from Reebok! 😄


    Melinda July 24, 2014 at 9:05 am

    My boot camp class did almost the exact same thing last week! Except it was Death by Burpees. . . . .


    Samantha @ The Faithful Runner July 24, 2014 at 10:02 am

    This looks like an awesome workout! :) I love slamballs and can’t wait to try it. I think slamballs are a great way to workout anger. Haha


    Shannon July 24, 2014 at 10:02 am

    That looks awesome! I love “Death By…” workouts! At my gym one coach started calling them “Life By…” haha. A little more positive (but you still feel like death at the end!)


    Shelly July 24, 2014 at 10:36 am

    What a great workout! I love slam balls, but I have no doubts that this workout would be pretty challenging after a while.


    Kel July 24, 2014 at 2:41 pm

    Your 6 week post baby body is worthy of a People Magazine cover :).


    Lindsay July 27, 2014 at 12:50 pm

    Just did this with thrusters. Oof!


    Shel@PeachyPalate January 26, 2015 at 10:47 am

    Love ladder workouts! You could do it for 5 minutes and just see how many reps you get done with as little rest as possible too if your short on time. What weight ball did you use?


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