Slam Bell Workout {EMOM 20}

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, guys!

Here’s the workout that I mentioned the other day. It was a fun one and perfect for this pregnant lady, who definitely appreciated the rest between intervals! Thank goodness for EMOM (Every Minute On the Minute) workouts!

The exercises, equipment, and weights that I used:

Slam Ball   Kettlebell

The workout:

Here’s how it worked: Every minute on the minute for 10 minutes, I performed 16 Ball Slams (during the even minutes) followed by 16 Ball Squats (during the odd minutes). If I finished the Ball Slams or Ball Squats before the minute was up, I rested and got ready for the next exercise. When my timer hit 10:00, I changed exercises and did 12 Russian Kettlebell Swings (during the even minutes) and 12 Sumo Deadlift High Pulls (during the odd minutes) until 20 minutes was up.

EMOM CrossFit Workout

A pretty Pin-able or printable version for you:


Like I mentioned above, I really appreciated having the extra rest time between intervals, especially during the kettlebell part of this workout. Those Russian Swings got heavy quickly, but the EMOM format of this workout kept me motivated and trucking along because I wanted to make sure I did all of the reps and had some time to rest before the next interval.

P.S. Just a reminder about the WOD+1 shirts: They’re only available for a limited time, so please share this link with friends, family, and your pregnant CrossFit friends!





  1. Hey Tina!

    Love following your blog! I’m currently in the middle of a long travel stint for work (traveling 7 of the next 8 weeks). I know you’re a travel workout ambassador. My hotel this week has medicine balls – would I be able to use those as slam balls? Not sure if that would still be an effective way to do this workout. Always looking for new ideas so I’m excited to try this out tonight.

    1. Absolutely! We actually don’t have slam balls at my CF box and we do med ball slams all the time. You can use them the exact same way! 🙂

    1. It’s actually a slam ball, which is different from a medicine ball (it’s a little smaller), but a med ball would work for this workout too! 🙂

  2. Do you know if 25 people ordered the shirt yet? I pre-ordered in hopes to buy for my sister in law! I’m anxious to find out if we will get it 🙂

  3. Just like a workout we did in kettlebells this week only we had 4 exercises and one minute to complete the reps with increasing reps from 1 – 15 for just 10 minutes. The swings do get mightily heavy…not sure I could do the high pulls with the 44lb!

  4. Nice job! Wheew, 44 lb kettlebell?
    I am definitely trying this out tomorrow, thanks for the workout!

  5. I’m just a runner so I don’t do many strength workouts but when I do I always look to your site for a good workout 🙂

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