HAM at Home

No Equipment, no problem. HAM at Home is designed for anyone who is short on time, new to functional fitness, or has limited-to-no equipment.

What’s Included

BodyWeight Option

Just because you don’t have a room-sized pull-up rig doesn’t mean you can’t work out. Each daily workout includes a bodyweight only option that requires absolutely no equipment.

Daily Videos

Each workout is accompanied by a video, providing movement breakdowns, tips, and scaling options.


Part of the battle in reaching fitness goals is preventing injuries. We’ll make sure to get you warm and moving before we turn things up.

Accessory & Stretching

Extra work and stretching are included so you can strengthen specific muscle groups and increase flexibility for faster recovery.

Time-Based Workout Segments

Less time doesn’t mean less quality. You can choose how long you want to work out based upon how much time you have.

Scaling Options

If you’re not sure whether you can do every movement, we have you covered. Each workout includes scaling options.

Anytime, anywhere.

HAM at Home is designed for anyone who doesn’t have access to a gym.  The goal of HAM at Home is to give you a high intensity workout in less than an hour, regardless of where you are or what equipment you have.

The daily workout consists of two versions: 1) a low-equipment option that involves only dumbbells and a jump rope, and 2) a bodyweight option where absolutely no equipment is required.  Additionally, HAM at Home includes a daily warm-up, accessory, and stretching.  Each workout is accompanied by a video, providing movement breakdowns, tips, and scaling options.

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What is the HAM Plan?
The HAM Plan is an online programming tool that offers daily workout guidance, support, and growth templates for athletes and coaches of all levels. We developed the HAM Plan to share our love and passion for working out, competing, and coaching. Our goal is to bring to life a holistic solution that is convenient, diverse, and effective:

Convenient: We deliver daily programming online and through mobile apps.

Diverse: We offer tracks for competitive athletes, time-crunched athletes, masters, affiliate owners, and personal training clients.

Effective: We test all of our programming ourselves to ensure consistent growth.

Who designs the programming for the various tracks?
Austin Malleolo, Spencer Hendel, and James Hobart work together to program all individual, team, master, and affiliate programs. As a trio, we have competed at the Reebok CrossFit Games a total of 24 times, coach on CrossFit Seminar Staff, and own successful affiliates.
How do I check the workouts each day?
The workouts for the coming day are posted at 8:00PM (20:00) EST the day prior. The workouts are posted both on the web as well as the mobile app.
What if I don't have an hour to dedicate to working out?
HAM at Home is broken down into four sections: warm-up, workout, accessory, and stretching. Depending on how much time you have available, you can perform one, two, three, or all four of the sections.
What if I don't have certain equipment or need to scale?
With the power hour programming, we try to limit the amount of equipment being used. That being said, there may come a time where you don’t have the necessary equipment or you can’t perform the workout as written. Don’t worry, you can still get a workout in. Here at the HAM Plan, we have developed substitution/alternatives list that you can find on our website. Head over that way and check it out.
What makes the HAM Plan unique?
There’s a lot that makes HAM different from some of the other online programming out there. Perhaps most importantly is our culture and vibe. First and foremost, we are best friends; working out never gets in the way of that. Of course, we take fitness seriously, but at the same time this can and should be fun. You should be enjoying this and sharing your experiences with others. If you’re looking for no fun, no wiggle room, no ‘community’ feels…we might not be for you. Aside from our culture, four factors really make the HAM unique:

1) Specific tracks for competitors, masters, athletes with limited time/equipment, affiliate owners, and personal training clients.

2) Workouts delivered to you daily that offer multiple levels for easy scaling and specific targets for individual weakness work.

3) Our special HAM finishers & Auxiliary work. The real fun stuff! Here you will grab friends, workout partners, and on-lookers to join the fun and get a great workout and a great pump on!

4) Our HAM level tracking system helps ensure continuous progress. This system guides what level you’re on and where you need to focus your efforts. This is completely unique to HAM.

What does the weekly training schedule look like?
Our Competitor and Masters tracks follow a “3 on, 1 off; 2 on, 1 off” weekly schedule. For our Affiliate and HAM at Home tracks, we program 7 days a week.
When am I billed?
We bill on monthly schedule. The day you signup is the day you will be billed each month.
What if it’s not for me?
Simply send us an email at info@thehamplan.com and we can cancel your membership anytime.
What is the difference between HAM at Home and the other offerings from the HAM plan?
The biggest difference between HAM at Home and the other offerings from HAM Plan is the amount of equipment necessary to complete a session. With HAM at Home, minimal or no equipment is needed. This allows you to perform a workout anywhere at anytime.