JOIN US.

Become part of our squad.

IN THE CROSSFIT WORLD, THERE ISN’t MUCH WE HAVEN’T Done. FROM OWNING GYMS, TO COMPETING, TO COACHING AT THE HIGHEST LEVEL, WE HAVE DONE IT ALL. There is no need to go it alone. Learn from our mistakes and successes to realize your full potential.

OUR PROGRAMS

AFFILIATE

DAILY WORKOUTS

 Gymnastics, weightlifting, and monostructural. We’ll show them what constantly varied means.

LESSON PLANS

Warm-up, scaling, stimlulus, and more. Coach more, think less.

COACHING PROGRESSIONS

Not every member can do muscle-ups? Take steps to help all athletes. 

SCALING OPTIONS

From beginner athletes to experienced veterans, we’ll give them all a rabbit to chase. 

LEVEL-BASED TRACKING SYSTEM

Help athletes scale themselves to save time at the whiteboard.

FOCUS & INTENDED STIMULUS

How is this supposed to feel (fast sprint vs. slow grind)? We’ll give you pointers. 

CLASS MODIFICATIONS

From large classes to limited equipment, we’ll get help you with those logistics.

$199.99

per month

COMPETITORS

2X DAILY WORKOUTS

Always left wanting more? We’ll give you that extra volume to fill that void.

TARGETED WORKOUTS

Feel like you need more gymnastics work? Want to focus on strength? Choose a bias-workout in place of the main daily workout.

SCALING OPTIONS

Reaching goals is not an overnight process. We’ll give you the stepping stones on that path. 

WEEKLY AUXILIARY WORK

Accessory work is just as important as the workout. 

EXPERIENCED PROGRAMMING

We have 20+ CrossFit Games between the 3 of us. Learn from our successes and mistakes.

$39.99

per month

MASTERS

DAILY WORKOUTS

 Like all of our programs, you’ll get the tried and true HAM Programming.

VOLUME MANAGEMENT

As a Master’s athlete, volume management is key to health and longevity. Keep the intensity while optimizing the training volume. 

SKILL & MOVEMENT WORK

Efficiency with high-skill movements is paramount at the Master’s level. This is one tool we’ll use to curb volume.

MOBILITY AND RECOVERY

Efficiency with high-skill movements is paramount at the Master’s level. This is one tool we’ll use to curb volume.

$39.99

per month

POWER HOUR

WARM-UP

We’ll take just the right amount of time to get the blood flowing and get you moving.

TIME-BASED WORKOUTS

Crunched on time? Or have a little extra time today? You get to choose an option based upon your schedule.

LITTLE-TO-NO EQUIPMENT

Don’t have a fully decked-out garage gym? We have body weight substitutions for every movement. 

TRAVEL FRIENDLY

Perfect for hotel rooms and gyms, we cater to the traveling business person. 

FINISH & COOL DOWN

Before you rush out the door, we’ll leave you prepped for you next session. 

$14.99

per month

Platforms We’re On

Choose Your Flavor

If you are a TRIIB user, you can sign up for all of our programming offerings with TRIIB.

If you are a SugarWOD user, you can sign up for all of our programming offerings on the SugarWOD marketplace.

In addition to these platforms and for affiliates who already have their own software, we distribute our programming via a PDF that will be available by email on a weekly basis.

FAQ

What is the HAM Plan?

The HAM Plan is an online programming tool that offers dialy 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 was to bring to life a holistic solution that is convenient, diverse, and effective:

Convenience: We deliver daily programming through online or mobile app interfaces to our athletes and affiliate clients.

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 8:00p (20:00) EST the day prior. The workouts are posted both on the web as well as the mobile app. 

What if it’s not for me?
Simply send us an email at thehamplan@gmail.com and we can cancel your membership anytime.
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, the fellas 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 vibe, four factors really make the HAM unique: 

1) Specific tracks for competitors, time-crunched athletes, masters, 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?

All of our ‘individual’ tracks follow a “3 on – 1 off, 2 on – 1 off” weekly schedule. For our Affiliate track, we program 7 days a week to allow for continuous business operations.

When am I billed?
We bill on monthly schedule. The day you signup is the day you will be billed each month.