Few movements are as satisfying or as brutal as the med ball slam. It’s a pure expression of controlled violence: lift, explode, reset, repeat.
But this challenge isn’t about one powerful rep. It’s about doing it 100 times. That means maintaining power, form, and focus while your heart rate climbs and your grip starts to fail.
This RB100 Challenge brings together cardio, core power, and stress relief in one high-intensity blast. If you’ve never hit 100 slams before, you’re in for a full-body wake-up call.
“Slams don’t just build power they let it out.” — RB100.Fitness
The Challenge Format
- Reps: 100 med ball slams
- Suggested Ball Weight:
- Beginner: 4–6kg
- Intermediate: 8–10kg
- Advanced: 12–15kg
- Standards:
- Start with ball overhead
- Slam forcefully to the ground using hips, core, and arms
- Catch on bounce or reset from floor
- Maintain tight core and posture throughout
Suggested Sets:
- 10 × 10 with 20–30 seconds rest
- 5 × 20 with 45 seconds rest
- Max effort: 100 unbroken (test your engine)
Log your splits and weight used in the RB100 Tracker.
Why Med Ball Slams Matter
Med ball slams train:
- Core-to-ground power transfer
- Triple extension mechanics (hips, knees, ankles)
- Rotational control and anti-flexion
- Grip strength and work capacity
Plus, it’s one of the most therapeutic movements in training both physically and mentally.
Slams have been shown to improve explosive output and reduce sympathetic stress when performed at high intensity and short intervals [Journal of Strength and Conditioning Research, 2020].
Programming Ideas
- As a finisher: after lifting or sprint sessions
- EMOM: 10 reps per minute for 10 minutes
- In a circuit: combine with #68: Push Presses or #76: Double-Unders
- Paired with a core isometric: slam + plank hold
Technical Cues
- Keep elbows slightly bent don’t lock out
- Use your hips and abs not just your arms
- Exhale hard during the slam to sync breath with force
- Land with soft knees and braced core to avoid jarring impact
Recovery Tips
Expect soreness in:
- Lats and triceps
- Obliques and lower abs
- Calves and grip
Cool down with #28: 100 Minutes of Weekly Mobility and #23: Hydration Focus.
