Individual

Your Goals = Our Mission

We coach athletes from all walks of life, from those just getting into
fitness to those looking to rise to the elite. No matter your goal,
we have a program for you.

Free 7-Day Trial

Our Individual program Packages

Different Tracks for Different Goals

HAM Compete

$

30

/ mo

$

39

/ mo

2.5 – 3 hours/day

  • Workout  5/Week
  • Extra Work  3-4/Week
  • HAM Session  4-6/Week
  • Lifting  3-4/Week
  • Stretching  5/Week
  • Rest Day  2/Week

Also Includes:

HAM 90

$

15

/ mo

$

19

/ mo

1.5 hours/day

  • Workout  5/Week
  • Extra Work  1-3/Week
  • Lifting  1-3/Week
  • Stretching  5/Week
  • Rest Day  2/Week

Also Includes:

HAM 60

$

7

/ mo

$

9

/ mo

1 hour/day

  • Workout  5/Week
  • Stretching  5/Week
  • Rest Day  2/Week

How to Choose

HAMCompete

HAM90

HAM60

Time

Have multiple hours per day to commit to training

Train 1x per day, 5x per week, and have to balance other life responsibilities

Have limited time and want to know exactly what to do

Goals

Are training for a multi-day competition & want access to every bit of programming

Want to target weaknesses with a little extra training

Simply put: get fitter and see steady improvements

Gear

Have access to a complete range of GPP gym equipment

Have access to most items like barbells, rings, C2 machines, and a pull-up bar

Have reduced/partial access to gym equipment

Priority

Love being in the gym A LOT and want to SEND IT!

Enjoy training, but have to balance life

Want to look good and feel good!

HAMCompete

Time

Have multiple hours per day to commit to training

Goals

Are training for a multi-day competition & want access to every bit of programming

Gear

Have access to a complete range of GPP gym equipment

Priority

Love being in the gym A LOT and want to SEND IT!

HAM90

Time

Train 1x per day, 5x per week, and have to balance other life responsibilities

Goals

Want to target weaknesses with a little extra training

Gear

Have access to most items like barbells, rings, C2 machines, and a pull-up bar

Priority

Enjoy training, but have to balance life

HAM60

Time

Have limited time and want to know exactly what to do

Goals

Simply put: get fitter and see steady improvements

Gear

Have reduced/partial access to gym equipment

Priority

Want to look good and feel good!

Training Sessions

HAMCompete

For those looking to compete (or just love training!)

It’s your mindset and goals that determine which program is best for you, not your past accomplishments.

Whether you are gearing up for a 3-day multi-workout event, simply want to throw down in your gym until the cows come home, or just like having all the options to choose from, HAM Compete gives you guidance and access to the following training elements: Workout, Extra Work, Lifting, HAM Session, and Stretching.

HAM Compete combines all of our programming in a single place, including scaling options, workout notes, and up to 5 individual elements per day. This program is written and organized to maximize volume and intensity in a single day. If you are planning on tackling all elements each day, we recommend a 2+ hour commitment as well as rest time in between sessions.

Regardless of your current fitness level, we provide scaling options and targeting guidance in the notes to help you get the most out of these sessions and fit them to you! Unless you only want to pick pieces out on your own, we strongly recommend sticking to the stimulus, scaling, and workout order guidelines.

HAMCompete

For those looking to compete (or just love training!)

It’s your mindset and goals that determine which program is best for you, not your past accomplishments.

Whether you are gearing up for a 3-day multi-workout event, simply want to throw down in your gym until the cows come home, or just like having all the options to choose from, HAM Compete gives you guidance and access to the following training elements: Workout, Extra Work, Lifting, HAM Session, and Stretching.

HAM Compete combines all of our programming in a single place, including scaling options, workout notes, and up to 5 individual elements per day. This program is written and organized to maximize volume and intensity in a single day. If you are planning on tackling all elements each day, we recommend a 2+ hour commitment as well as rest time in between sessions.

Regardless of your current fitness level, we provide scaling options and targeting guidance in the notes to help you get the most out of these sessions and fit them to you! Unless you only want to pick pieces out on your own, we strongly recommend sticking to the stimulus, scaling, and workout order guidelines.

Training Sessions

HAM90

Balance fitness and life

HAM90 is a targeted program for utilizing your time as effectively as possible. The training elements in HAM90 are strategically selected and ordered such that each day’s training can be completed in 60-90 minutes without requiring any rest between sessions.

This program aims to progress athletes’ general fitness while adding some extra volume to balance out conditioning and strength development.

HAM90 is a great fit for athletes who usually stay after class to get in extra work or for athletes who have extra time in their daily training but not enough to rest between training sessions.

The training elements included in HAM90 are: Workout, Extra Work, Lifting, and Stretching. Pay close attention to the workout notes and scaling guidelines to make sure you hit the intended loading and time goals. Doing so will ensure that you get the most out of your 90 minutes without running over.

Training Sessions

HAM90

Balance fitness and life

HAM90 is a targeted program for utilizing your time as effectively as possible. The training elements in HAM90 are strategically selected and ordered such that each day’s training can be completed in 60-90 minutes without requiring any rest between sessions.

This program aims to progress athletes’ general fitness while adding some extra volume to balance out conditioning and strength development.

HAM90 is a great fit for athletes who usually stay after class to get in extra work or for athletes who have extra time in their daily training but not enough to rest between training sessions.

The training elements included in HAM90 are: Workout, Extra Work, Lifting, and Stretching. Pay close attention to the workout notes and scaling guidelines to make sure you hit the intended loading and time goals. Doing so will ensure that you get the most out of your 90 minutes without running over.

Training Sessions
Training Sessions

HAM60

Let’s get it done

HAM60 is our most efficient program, designed to utilize your time and training resources as effectively as possible. This program is ideal for anyone who has an hour or less each day to train and wants to work hard and make the most out of that time.

HAM60 purposefully organizes an hour of training to accomplish a few simple goals, including:
Creating a workout flow that minimizes required warm-up time.
Prioritizes a balance between general fitness and strength development.

Compared to HAM Compete and HAM90, HAM60 has a proportionately higher exposure to lifting/strength training relative to other training elements. Why? Because when you have limited time, we believe that overall fitness is best enhanced through a balance of conditioning and strength as opposed to always chasing more volume.

HAM60 is written to guide you through an efficient 60 minutes regardless of your skill level or experience. The hour is straightforward to follow, and you will be busy. So lace up your shoes, close out Instagram, and let’s get to work, HAM Slice.

HAM60

Let’s get it done

HAM60 is our most efficient program, designed to utilize your time and training resources as effectively as possible. This program is ideal for anyone who has an hour or less each day to train and wants to work hard and make the most out of that time.

HAM60 purposefully organizes an hour of training to accomplish a few simple goals, including:
Creating a workout flow that minimizes required warm-up time.
Prioritizes a balance between general fitness and strength development.

Compared to HAM Compete and HAM90, HAM60 has a proportionately higher exposure to lifting/strength training relative to other training elements. Why? Because when you have limited time, we believe that overall fitness is best enhanced through a balance of conditioning and strength as opposed to always chasing more volume.

HAM60 is written to guide you through an efficient 60 minutes regardless of your skill level or experience. The hour is straightforward to follow, and you will be busy. So lace up your shoes, close out Instagram, and let’s get to work, HAM Slice.

Training Sessions

Training Elements

An in-depth look at each component

Workout Order

We all have different schedules, and we encourage you to structure your training day based around your needs. However, we also provide a suggested session order that prioritizes adaptation stimulus, rest and recovery, as well as the monthly training focus.

Workout

Typically, the workout is the main meal of the day. It’s the core of our program and often shared between individuals and affiliates

The workouts follow the monthly focus to help you improve all areas of your fitness over the long term. If you are short on time and can only fit one thing in per day, we recommend starting here.

Extra Work

The extra work targets the areas that we most often see weaknesses in our athletes: Skill, Strength, Engine (Conditioning), and Midline.

We still recommend prioritizing a properly scaled version of the Main Workout, but the extra work can be very useful to target those pesky weaknesses that you want to improve first. These sessions typically take less than 30 minutes to complete.

HAM Session

Think of the HAM Session as a second session for your day. It’s often used to simulate a multiple-events-per-day volume.

You will often see HAM Sessions programmed 4-6 days per week in our HAM Compete track. We include workout notes to help you modify and strategize this session.

Lifting

Our lifting program is built to complement the daily workout by targeting strength through heavier lifts, lower reps, and accessory work. We typically program lifting sessions 3-4 days per week.

Lifting sessions follow cycles that last 1-2 months. Each cycle focuses on different lifts or lifting styles to foster continued strength progress throughout the year. Our HAM 60 track balances lifting and conditioning to make sure you get the most from both in a limited time frame.

Stretching

Do it! There is a reason yoga has been around for 5,000 years. We recommend that nearly all of your individual sessions begin with stretching.

Our stretching is a combination of dynamic stretching and static stretching focused on improving flexibility, range of motion, and position. We know it’s not the most exciting part of your day, but in the long term it will help make everything easier.

Rest Days

Take them! We recommend 2 rest days per week. In our programming, the rest days are Thursday and Sunday. If you are antsy to do something, then the most we recommend is making up any stretching you missed from earlier in the week and a nice neighborhood walk.

Regardless of which track you follow, rest is essential for your body to show you results, and it will help you see how your training benefits you outside of the gym.

Training Elements

An in-depth look at each component

Workout Order

We all have different schedules, and we encourage you to structure your training day based around your needs. However, we also provide a suggested session order that prioritizes adaptation stimulus, rest and recovery, as well as the monthly training focus.

Workout

Typically, the workout is the main meal of the day. It’s the core of our program and often shared between individuals and affiliates

The workouts follow the monthly focus to help you improve all areas of your fitness over the long term. If you are short on time and can only fit one thing in per day, we recommend starting here.

Extra Work

The extra work targets the areas that we most often see weaknesses in our athletes: Skill, Strength, Engine (Conditioning), and Midline.

We still recommend prioritizing a properly scaled version of the Main Workout, but the extra work can be very useful to target those pesky weaknesses that you want to improve first. These sessions typically take less than 30 minutes to complete.

HAM Session

Think of the HAM Session as a second session for your day. It’s often used to simulate a multiple-events-per-day volume.

You will often see HAM Sessions programmed 4-6 days per week in our HAM Compete track. We include workout notes to help you modify and strategize this session.

Lifting

Our lifting program is built to complement the daily workout by targeting strength through heavier lifts, lower reps, and accessory work. We typically program lifting sessions 3-4 days per week.

Lifting sessions follow cycles that last 1-2 months. Each cycle focuses on different lifts or lifting styles to foster continued strength progress throughout the year. Our HAM 60 track balances lifting and conditioning to make sure you get the most from both in a limited time frame.

Stretching

Do it! There is a reason yoga has been around for 5,000 years. We recommend that nearly all of your individual sessions begin with stretching.

Our stretching is a combination of dynamic stretching and static stretching focused on improving flexibility, range of motion, and position. We know it’s not the most exciting part of your day, but in the long term it will help make everything easier.

Rest Day

Take them! We recommend 2 rest days per week. In our programming, the rest days are Thursday and Sunday. If you are antsy to do something, then the most we recommend is making up any stretching you missed from earlier in the week and a nice neighborhood walk.

Regardless of which track you follow, rest is essential for your body to show you results, and it will help you see how your training benefits you outside of the gym.

Schedule & Delivery

Always at your fingertips

Workouts are published 7 days at a time to allow you to shift your rest days if needed or adjust based on changes to your schedule.

We deliver all of our individual programs through SugarWOD. These workouts can then be accessed via the SugarWOD app on your mobile device.

Schedule & Delivery

Always at your fingertips

Workouts are published 7 days at a time to allow you to shift your rest days if needed or adjust based on changes to your schedule.

We deliver all of our individual programs through SugarWOD. These workouts can then be accessed via the SugarWOD app on your mobile device.

Monthly Focus

Constantly varied does not mean random 

We believe that a well thought out general physical preparedness (GPP) program based on variance and coupled with consistency will make us fitter for a lifetime. It’s worked for us, our affiliates, and our athletes for the last decade. Along the way, we also learned that effective variance over time can start to feel monotonous. Even though well-varied programs methodically deliver results, it’s easy to lose track of our progress.

The Monthly Focus is one tool we use to maintain the benefits of a well-varied program while intentionally focusing on specific areas we all need help with —  keeping our workouts engaging over time and enabling us to see results. Each month provides a new focus where we increase the number of times the focus element occurs, while still staying well-rounded. The Monthly Focus might tackle a broader goal (like improving gymnastics movements) or a pesky subset of skills we all struggle with (such as the squat snatch).

Each month, the new focus is meant to re-energize you and keep your workouts fun and engaging. You don’t have to worry about falling into a “same old, same old” routine, and you can have confidence that you will have the opportunity to fine tune lingering weaknesses and improve specific areas.

Monthly Focus

Constantly varied does not mean random 

We believe that a well thought out general physical preparedness (GPP) program based on variance and coupled with consistency will make us fitter for a lifetime. It’s worked for us, our affiliates, and our athletes for the last decade. Along the way, we also learned that effective variance over time can start to feel monotonous. Even though well-varied programs methodically deliver results, it’s easy to lose track of our progress.

The Monthly Focus is one tool we use to maintain the benefits of a well-varied program while intentionally focusing on specific areas we all need help with —  keeping our workouts engaging over time and enabling us to see results. Each month provides a new focus where we increase the number of times the focus element occurs, while still staying well-rounded. The Monthly Focus might tackle a broader goal (like improving gymnastics movements) or a pesky subset of skills we all struggle with (such as the squat snatch).

Each month, the new focus is meant to re-energize you and keep your workouts fun and engaging. You don’t have to worry about falling into a “same old, same old” routine, and you can have confidence that you will have the opportunity to fine tune lingering weaknesses and improve specific areas.

Movement Library

A video is worth a thousand words

Our movement library is designed to give you the information and confidence you need to complete all the movements each day. Helping you move safely and with proper form is our top priority.

The library includes demos for dozens of bodyweight, dumbbell, kettlebell, sandbag, weight vest, and banded movements. We are continuously adding new movements to the library.

If you are new to functional fitness or just new to a specific movement, these short videos will quickly get you up to speed.

More than just workouts.

We offer experience.

Programs

Affiliate

Individual

HAM at Home

Lifting

Social

Instagram

YouTube

Facebook

Contact

Email

DM on Instagram

Terms

Terms & Conditions

Privacy Policy

More than just workouts.

We offer experience.

Programs

Affiliate

Individual

HAM at Home

Lifting

Social

Instagram

YouTube

Facebook

Contact

Email

DM on Instagram

Terms

Terms & Conditions

Privacy Policy