Though your body may not recover as quickly as it once did, that doesn’t mean we have to slow down. By being smart with volume and emphasizing accessory work, competitive longevity is within our reach.


A large part of competing at the Masters level is just that — being healthy enough to compete! By being selective with volume and loading, we balance intensity with recovery in order to achieve steady progress.


Separating yourself at the Master’s level often comes down to  proficiency with higher-skill movements. Additionally, by moving more efficiently, you’ll not only save energy but time. Our program focuses on refining those movements.


For as hard as we train, we also need to put as much effort into recovery and mobility. The HAM Master’s Program is built around adequate accessory work, mobility exercises, and general recovery.


Our HAM Master’s program is designed to meet the needs of the ever growing Master athletes. We have some of the world’s most talented Masters Athletes using our program. The cool part is seeing them getting even better with age!

Overall, the Masters track offers less volume and different focuses, to ensure proper recovery and injury prevention. We’ve also paired our Master’s program with a higher priority on skill development to continue to increase neurological adaptation without beating up the body!




Part of the battle in reaching fitness goals as a master’s athlete is to prevent injuries. Our goal is to keep you competing, not on the sidelines.

Mobility & Recovery Work

How you recover is just as important as the workout itself. We’ll give you mobility and active recovery work to leave you feeling better the next day.

Daily Workouts

Less volume doesn’t mean less quality and intensity. Our Master’s workouts balance intensity with volume and longevity.

Movement & Skill Work

We’ll spend a little more time focusing on becoming more efficient instead of just beating you into the floor.


Choose your platform




Just fill out the form below and check out our free sample programming. As always, if you have any questions, feel free to reach out!


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 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.
What is the difference between HAM plan Masters and HAM plan individual programming?

The biggest difference between the two programs the amount of volume and the amount of dedicated stretching/mobility that our Masters will do. The Masters program will have a little less volume and a bigger focus on stretching and mobility. As we age, the large amounts of volume is not necessary and there needs to be a bigger focus on being able to get in to proper positions.

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 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 (Competitors and Masters) 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.
What if it’s not for me?
Simply send us an email at and we can cancel your membership anytime.