Med Ball Slam Repeatable AMRAP
med ball slam wod
AMRAP 12
12 med-ball slams
8 controlled air squats
Keep every round within a consistent pace
Bodyweight
Med Ball Slam — Functional Fitness Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The med ball slam is a full-body power and conditioning movement that blends overhead reach, rapid trunk flexion, and aggressive intent. In functional fitness settings it is commonly used in warm-ups, accessory conditioning, and metabolic circuits because it is easy to learn and easy to push hard. Unlike the wall ball, the slam is less technical and more violent: the goal is to accelerate the ball down fast while staying connected through the trunk.
Quick answer
The med ball slam is a full-body power and conditioning movement that blends overhead reach, rapid trunk flexion, and aggressive intent. Use repeatable sets of Med Ball Slam and scale before breathing speed causes range of motion or control to disappear.
Curated demonstration
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The Slam Ball
CrossFit · reviewed 2026-08-06
Muscles Worked
LatsAbsShouldersGlutes
Equipment
Slam ball or medicine ball
Best For, Avoid If, and Scaling
| Best for | Med Ball Slam conditioning when the goal is repeatable output through lats and abs, with a version that matches the athlete's current capacity. |
|---|---|
| Avoid if | Avoid or scale Med Ball Slam if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: overarching overhead before the slam. |
| Scaling | Lighter ball, partial range overhead, or reduced rep count. |
How to Do the Med Ball Slam
1
Lift the ball overhead with ribs down and arms extended.
2
Drive the ball toward the floor using the trunk and shoulders aggressively.
3
Follow through without collapsing the spine.
4
Retrieve the ball and repeat smoothly.
Common Mistakes
✕
Overarching overhead before the slam.
✕
Squatting too much and removing the trunk-driven nature of the rep.
✕
Relaxing posture completely after the release.
Coaching Tips
✓
Think tall on the lift and fast on the slam.
✓
A non-bouncing slam ball works best if the goal is repeated conditioning reps.
Scaling Options
Easier / Beginner
Lighter ball, partial range overhead, or reduced rep count.
Harder / Advanced
Heavier ball, interval density, or slam-to-burpee combinations.
Training Examples
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Med Ball Slam Conditioning Intervals
med ball slam conditioning
Every 3:00 x 6 rounds
12 med-ball slams
8 controlled bodyweight reps
Rest for the remainder; avoid a first-round sprint
Frequently Asked Questions
How is a med ball slam different from a wall ball?
A wall ball is a squat-to-throw pattern to a target. A med ball slam is a rapid overhead-to-floor power movement with more trunk flexion and less squat emphasis.
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