Make Progress, Save Time.

MORE DOESN’t ALways equal better. IF you’re short on time, NEW TO FUNCTIONAL FITNESS, OR SPENDING MORE TIME IN A HOTEL THAN YOUR OWN HOME, ham PLAN’S Power hour is going to be your best friend.


Don’t let travel get in the way of your health. Perfect for working professional who spends more time on a plane or in a hotel than they can in a gym.


You have a packed schedule and a busy life. With only an hour a day, we’ll warm you up, give you a workout, and cool you down. Less time doesn’t have to mean less fit.


Don’t want to break the bank on outfitting your own gym? Our programming is tailored to use minimal equipment found in the average hotel and home gyms.


Don’t want to break the bank on outfitting your own gym? Our programming is tailored to use minimal equipment found in the average hotel and home gyms.

Busy? Yeah, US too.

HAM Power Hour is designed to fit your busy, on-the-go lifestyle…that definitely also includes some fitness! This program is literally a daily Power Hour of warm up, workout, accessory work and cool down, all in the confines of 60 minutes!

We designed the Power Hour to allow you to workout with minimal equipment, such as a regular gym, hotel gym or home gym setups. The goal of Power Hour is to get in, get out, and get on with your life. Fitness served in fun size…enjoy, people!




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

Cool Down

Before you rush head-first into your busy schedule, we’ll make sure to help you recover to prime you for whatever life throws at you.

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

Concerned it’ll be too hard? We have you covered. We’ll provide you with scaling options that leave you feeling challenged, but not destroyed.

Body Weight Substitutions

Just because you don’t have a room-sized pull-up rig doesn’t mean you can’t workout. We will give you body weight substitutions for every movement that involves gear.


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 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:

interfaces to our athletes and affiliate clients.

Convenience: We deliver daily programming through online or mobile app

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 I don't have an hour to dedicate to working out?

The power hour comes broken down in to three sections. A warm-up, a workout, and an after party. Depending on how much time you have available, you can perform one, two, or all three of the sections. The world is your oyster.

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, 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.

What if it’s not for me?

Simply send us an email at thehamplan@gmail.com and we can cancel your membership anytime.

What is the difference between the Power Hour and the other offerings from the HAM plan?

The biggest difference between the power hour and the other offerings from the HAM Plan is the amount of equipment necessary to complete a session. With the power hour, we try to limit the amount of equipment needed. This allows you to perform a workout anywhere at anytime.