The 15 Best Slam Ball Workout CrossFit WODs To Try
If you’re ready to add a new level of power and variety to your CrossFit workouts, the slam ball is a fantastic tool to incorporate.
They are known for building explosive power, endurance, and core stability, the slam ball offers a range of dynamic movements to your training that helps you push beyond the basics.
When you use a slam ball, you’re engaging your entire body, especially your core, in ways that add intensity to any movement.
Whether you’re doing strength training such as squats and presses, conditioning drills, or explosive exercises like cleaning and throwing the slam ball is one of the easiest ways to build your overall fitness.
You’ll find that using a slam ball engages your core deeply, improves balance, and encourages explosive movement patterns that are beneficial across a wide range of CrossFit WODs.
Not only can a slam-ball workout improve your capacity, but it can also add an extra challenge and an element of fun to your routine.
In this article, you’ll find 15 slam ball workouts and coaches’ tips to match different skill levels and goals for your next workout.
Let’s dive into some slam ball workout CrossFit WODs!
The 15 Best Slam Ball Workout CrossFit WODs
WOD 1: Heavy Slam AMRAP
Format: 10-Minute AMRAP
Movements:
- 5 Slam Ball Ground-to-Shoulders (70/50#)
- 15 Push-Ups
- 20 Box Jumps (24/20”)
This quick AMRAP pushes your power and endurance. The ground-to-shoulders movement with the slam ball engages your posterior chain, while the push-ups and box jumps add variety and an explosive element.
WOD 2: Slam Ball Bear Complex
Format: 10 Rounds for Quality
Movements:
- 5 Slam Ball Front Squats (70/50#)
- 5 Slam Ball Thrusters (70/50#)
- 5 Slam Ball Overhead Presses (70/50#)
- 5 Slam Ball Deadlifts (70/50#)
A strength-building circuit that prioritizes quality over speed, targeting your full body, including legs, shoulders, and core muscles.
WOD 3: Slam Ball Deadlift and Row EMOM
Format: EMOM x 12 Minutes
Movements:
- Odd Minutes: 8 Slam Ball Deadlifts (70/50#)
- Even Minutes: 15/12 Calorie Row
Combining strength and conditioning, this EMOM keeps your heart rate up while building strength and endurance.
WOD 4: Core Crusher Complex
Format: 3 Rounds for Time
Movements:
- :30 Slam Ball Russian Twist (each side, 40/30#)
- :30 Slam Ball Plank Roll Through (40/30#)
- 15 Sit-Ups with Slam Ball Overhead Reach
Core-focused, this complex strengthens your abs and obliques while challenging your stability.
WOD 5: Slam Ball & Run
Format: 20-Minute AMRAP
Movements:
- 15 Slam Ball Slams (40/30#)
- 400m Run
Combining cardio and power, this AMRAP will improve conditioning and strength, especially in your core and upper body.
WOD 6: Tabata Slam Ball & Burpees
Format: 8 Rounds of 20s Work/10s Rest
Movements:
- Odd Rounds: Slam Ball Slams (40/30#)
- Even Rounds: Burpees
This high-intensity interval workout alternates between slam ball slams and burpees for a cardio-boosting, full-body burner.
WOD 7: Triple Threat
Format: 4 Rounds for Time
Movements:
- 15 Slam Ball Overhead Lunges (50/35#)
- 15 Slam Ball Overhead Shoulder Press (50/35#)
- 500m Row
Combining unilateral strength work with lunges and rowing, this workout challenges your lower and upper body endurance.
WOD 8: “Death By” Slam Ball
Format: “Death By” Ladder (Add 1 Rep Per Minute)
Movements:
- Minute 1: 1 Slam Ball Slam (40/30#)
- Minute 2: 2 Slam Ball Slams
- Continue adding 1 rep each minute until failure.
A stamina test, this workout challenges you to add one rep per minute, maxing out your endurance and explosiveness.
WOD 9: Slam Ball & Bodyweight
Format: 4 Rounds for Time
Movements:
- 20 Slam Ball Thrusters (50/35#)
- 30 Air Squats
- 20 Slam Ball Push-Ups
- 15 Sit-Ups
This full-body WOD targets strength, endurance, and core stability by combining bodyweight and slam ball movements.
WOD 10: Slam & Sprint
Format: 10 Rounds for Time
Movements:
- 10 Slam Ball Over-Shoulder (70/35#)
- 100m Sprint
- Rest 1:00
With a sprint and heavy slams, this WOD is perfect for building power, speed, and quick recovery.
WOD 11: Slam Ball + Kettlebell
Format: 6 Rounds, 40s Work/20s Rest
Movements:
- Slam Ball Russian Twists (40/30#)
- Kettlebell Swings (53/35#)
- Slam Ball Overhead Slams (40/30#)
The rotation of core, kettlebell, and slam ball work provides full-body conditioning with a focus on strength and explosiveness.
WOD 12: Partner Slam Ball Relay
Format: 20-Minute AMRAP
Movements:
- Partner A: Slam Ball Over Shoulder (40/30#)
- Partner B: 200m Run
While one partner slams, the other runs, allowing a recovery period between sets. This is great for conditioning and team motivation.
WOD 13: Slam Ball Tabata Finisher
Format: 8 Rounds, 20s On/10s Off
Movements:
- Slam Ball Burpee (burpee with slam ball slam instead of jump)
This is a challenging Tabata-style finisher to add at the end of a workout, combining cardiovascular endurance and power in short bursts.
WOD 14: Power 10s
Format: 6 Rounds for Time
Movements:
- 10 Slam Ball Thrusters
- 10 Calorie Row
- 10 Box Jumps
Quick and powerful, this workout uses slam ball thrusters and conditioning for a high-impact, power-focused session.
WOD 15: The Slam Ball Chipper
Format: For Time
Movements:
- 60 Slam Ball Over-Shoulders (40/30#)
- 50 Calorie Assault Bike
- 40 Slam Ball Sit-Ups (held in bear hug)
- 30 Slam Ball Clean and Press (40/30#)
The ultimate chipper combines slam ball, core, and the infamous CrossFit bike for conditioning work for a complete, full-body workout that tests endurance and strength.
How To Perform a Slam Ball Slam
Check out this movement review before hitting your slam ball workout.
Wrapping Up on Slam Ball Workout CrossFit WODs
Slam ball workouts bring a wide range of benefits to your CrossFit routine by targeting multiple fitness elements all at once.
With a single, versatile piece of equipment, you’re able to build strength, increase endurance, and improve explosiveness.
This level of adaptability makes the slam ball a valuable tool, especially if you’re looking for a way to keep workouts fresh and effective.
Adding slam ball movements to your WODs lets you focus on different fitness goals without needing multiple pieces of equipment or complicated routines.
Starting with 1-2 slam ball workouts each week is a great way to get comfortable with the unique movements and demands of this tool.
As you build your confidence, try progressing to more challenging combinations or integrating the slam ball into more complex WODs.
You’ll find that as your strength and stability improve, you can push yourself further and see even greater results.
Ready to give these workouts a try in your workout routine? Pick a WOD from the list and incorporate it into your training next time you’re in the gym!
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FAQ
1. Can I use a Wall Ball for these workouts?
Yes, you can use a wall ball for these workouts as long as it’s a non-bouncing type, like the Rogue or Dynamax wall balls.
Avoid rubber wall balls, as they tend to bounce back, which can alter the movement and increase the risk of injury during slam exercises.
Non-bouncing wall balls can be safely used for slam-based movements, making them a solid alternative if you don’t have a traditional slam ball.
2. What muscles do ball slams work?
Slam ball exercises like the overhead slam are full-body exercises that engage many muscle groups that primarily target your shoulders, back, core, and legs.
When you lift the ball overhead, you activate your shoulders and back.
As you slam it down, your core engages to stabilize your movement, while your lower body muscles, such as the glutes, hamstrings, and quads, help generate power from the ground up.
This makes ball slams excellent for building functional strength, explosive power, and core strength.
3. What is the difference between a slam ball and a medicine ball?
The main difference is in their construction and purpose. Slam balls are typically heavier rubber-coated balls filled with sand or gel and have a durable, non-bouncing design.
This makes them ideal for high-impact movements like slams, as they absorb impact and don’t bounce back.
Traditional medicine balls, on the other hand, are lighter, have a slight bounce, and are often used for exercises like wall balls, core work, and partner drills.
The slam ball’s rugged design is best for powerful, ground-based exercises, while medicine balls are more versatile for explosive movements involving throws or passes.
While the traditional med ball can be used, it may break down with high-impact exercises over time.
