Death By Slamball

Mastermind Weekend 1/16

Hey there!

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.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

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!



  1. 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!

    1. 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.

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

  3. 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!)

  4. Pingback: Fun Five Friday
  5. 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.

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