Death By Slamball

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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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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