Hi, friends!
I have another fun WOD for you guys! It’s called “Death By Slamball,” and it’s a tough one!
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!
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!
awesome idea!! what size slamball do you have?
I used a 15-pounder, which kicked my butt.
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!
We did this at my crossfit box only it was death by thrusters. Now THAT was killer!
Oh my gosh! I bet that hurt!
@Tina: We also did Death by Thrusters this week, except at the start of each minute we also had to do 5 burpees. Killer!!
That sounds ridiculous! And awesome.
Wow that looks like a great workout!
“Death by” anything workouts are so hard!! Deceivingly hard!
I’ve done that with Burpees…….ouch!
Ouch indeed!!
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.
I love the concept of this workout! Definitely gonna incorporate this for a workout finisher!
I love this idea. A fun progressive workout to push yourself to the end!
I bet that would be killer with burpees, great idea!
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!
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.
Awesome, thank you!
OMG Tina, you look GREAT! Belated congrats on Baby Q, he’s absolutely precious.
Are those the shimmy shorts from Athleta? If so, I love them!
They’re from Reebok! 😄
My boot camp class did almost the exact same thing last week! Except it was Death by Burpees. . . . .
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
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!)
What a great workout! I love slam balls, but I have no doubts that this workout would be pretty challenging after a while.
Your 6 week post baby body is worthy of a People Magazine cover :).
Just did this with thrusters. Oof!
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?
100 DB slams for time, with 5 burpees every minute until complete-we have done this with KBS
I am going to do this for breakfast tomorrow with a 40lb slamball. Wish me luck !!
These were taught to me by a trainer and literally a must you can work all day but nothing is going to make you sore like this excercise. Your legs,butt,core,arms.