Today’s workout is coming to you quite late in the week. Wedding planning has seeped into every spare moment of my life. I guess as all good things in life, it requires some hard work. Kudos to those who have been through this journey.

(Originally posted: September 14, 2013 – Updated: November 5, 2021)

Now to the workout!

A few months ago we bought a whole bunch of dead balls from IronEdge on sale. I had been wanting to plan a workout around my favourite exercise to do with them, the Dead Ball Slam. You can use regular medicine balls or tough wall balls in place. Of course the medicine balls will actually bounce so be careful of that.

It’s very much a self paced workout so you may need to crack the whip a bit.

Rolling 100s: Dead Ball Edition

• Type: Strength, HIT
• Time: 45 minutes
• Equipment: Mats, Cones, Exercise Bands, Dead Balls

Method

Clients are to pair up with someone of similar fitness.

Pairs are to complete their list of exercises in order with only one person exercising at a time. Clients should swap every 10 reps.

Because they are only doing 10 reps at a time they should be going hard for those 10 reps using immaculate form.

Distribute two or three lists with the exercises in different orders so that equipment can be shared around.

Exercises

All exercises should be completed for 100 reps with the exception of the Dead Ball Slams which taper off as the workout continues. See marked reps.

Notes:

• Yes, band rows should be in there twice.
• C2D = chest to deck
• Beginners should work in threes instead of pairs. This will give them a nice 1:2 work:rest ratio.
• Ball sit ups should be done in pairs with feet locked in. Partner should rest at the top while the other does their 10 reps.

Workout Alternative: You could swap out some of the exercises for more cardio options like jumping jacks, shuttle runs and burpees to create more of a cardio workout.

Dead Ball weight:

Beginners	6kg ball
Intermediate	6kg Females and 9kg Males
Advanced	Same as intermediate but jumping slams

Cooldown

Stretch