Our Ebooks
Time to achieve that goal
Masked Up
62 Mask-Friendly Workouts
Designed to optimize training while wearing a mask, these workouts focus on pacing, rest, and intervals so that the challenges of exercising with a face covering don’t hold you back from improving your fitness.
$15
Buy
Keep Calm & Press On
7-Week Pressing Program
Inspired by Spencer’s own journey back to the CrossFit Games and his best individual finish ever, this program was designed to target weaknesses in pressing strength and endurance.
$29
Buy
Road to a 300lb Snatch
13-Week Olympic Lifting Program
Using the program that he followed on his way to snatching 300lbs, Spencer created this ebook to guide athletes of all ability levels with technique tips and percentage-based work.
$29
Buy
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What’s Inside?
Masked Up
- Designed for Masked Exercise: Prioritize rest and intervals, stress loading more often, and focus on pacing strategy.
- Detailed: Each workout includes accessory work and stretching and outlines the stimulus, goals, strategies, and substitutions.
- Focus on the Fundamentals: Understand your pacing and your own body better.
Weeks
WORKOUTS
Heavy Days
This ebook contains 62 workouts designed to optimize training while wearing a mask. These workouts focus on pacing strategy, rest, and intervals so that the challenges of exercising with a face covering don’t hold you back from improving your fitness.
One of the most impressive things we saw this year was how you all handled the obstacles that COVID dropped in front of you. When presented with a long list of reasons to take your fitness on a detour, you didn’t. Your perseverance inspired us to create this ebook in order to help make training with a mask easier for you. Grab your mask, work hard, and have fun!
$15
Masked Up
- Designed for Masked Exercise: Prioritize rest and intervals, stress loading more often, and focus on pacing strategy.
- Detailed: Each workout includes accessory work and stretching and outlines the stimulus, goals, strategies, and substitutions.
- Focus on the Fundamentals: Understand your pacing and your own body better.
Workouts
Weeks
Heavy Days
This ebook contains 62 workouts designed to optimize training while wearing a mask. These workouts focus on pacing strategy, rest, and intervals so that the challenges of exercising with a face covering don’t hold you back from improving your fitness.
One of the most impressive things we saw this year was how you all handled the obstacles that COVID dropped in front of you. When presented with a long list of reasons to take your fitness on a detour, you didn’t. Your perseverance inspired us to create this ebook in order to help make training with a mask easier for you. Grab your mask, work hard, and have fun!
$15
Keep Calm & Press On
-
Target and Improve Tricky Gymnastic Presses: Identify your weaknesses and make gradual improvements each week.
-
Any Skill Level: Scaling options and modifications to guide you along.
-
Learn and Improve: Dozens of demo videos to help you find your way through simple modifications all the way up to the most complex gymnastic presses.
Weeks
WORKOUTS
Mobility Days
Keep Calm and Press On is a 7-week program designed by Spencer Hendel to target weaknesses in pressing strength and endurance. This program is inspired by Spencer’s own journey back to the CrossFit Games and his best individual finish ever.
Throughout the program, you will find the HAM scaling level system you’ve come to know, demo videos, and a fully-loaded stretching & mobility section designed to not only help you get stronger but also keep your shoulders safe in the process.
$29
Keep Calm & Press On
-
Target and Improve Tricky Gymnastic Presses: Identify your weaknesses and make gradual improvements each week.
-
Any Skill Level: Scaling options and modifications to guide you along.
-
Learn and Improve: Dozens of demo videos to help you find your way through simple modifications all the way up to the most complex gymnastic presses.
WORKOUTS
Weeks
Mobility Days
Keep Calm and Press On is a 7-week program designed by Spencer Hendel to target weaknesses in pressing strength and endurance. This program is inspired by Spencer’s own journey back to the CrossFit Games and his best individual finish ever.
Throughout the program, you will find the HAM scaling level system you’ve come to know, demo videos, and a fully-loaded stretching & mobility section designed to not only help you get stronger but also keep your shoulders safe in the process.
$29
Road to a 300lb Snatch
-
Lifting Tailored to You: 300lbs or 30lbs, this percentage-based lifting guide lays out a clear progression to chase the strength improvement you want.
-
What & How You Move: Follow along with the basic olympic lifts and skill-transfer exercises to help you move heavier weight and move it well.
-
13 Weeks of Guided Coaching: Coach Spencer Hendel shares 13 weeks of guided lifting with stories, insights, and inspiration from his coaching and competing experience.
Weeks
WORKOUTS
Movements
In this ebook, Austin Malleolo, James Hobart, and Spencer Hendel offer insights, inspiration, and a full thirteen-week lifting program geared towards improving snatch technique and overall strength.
With over twenty years of experience at the highest levels of competition and over thirty years of coaching under their belts, they have a lot to share. Throughout the program you will also find a few of their own personal stories, reminding you to work hard at everything you do while having fun along the way.
$29
Road to a 300lb Snatch
-
Lifting Tailored to You: 300lbs or 30lbs, this percentage-based lifting guide lays out a clear progression to chase the strength improvement you want.
-
What & How You Move: Follow along with the basic olympic lifts and skill-transfer exercises to help you move heavier weight and move it well.
-
13 Weeks of Guided Coaching: Coach Spencer Hendel shares 13 weeks of guided lifting with stories, insights, and inspiration from his coaching and competing experience.
WORKOUTS
Weeks
Movements
In this ebook, Austin Malleolo, James Hobart, and Spencer Hendel offer insights, inspiration, and a full thirteen-week lifting program geared towards improving snatch technique and overall strength.
With over twenty years of experience at the highest levels of competition and over thirty years of coaching under their belts, they have a lot to share. Throughout the program you will also find a few of their own personal stories, reminding you to work hard at everything you do while having fun along the way.
$29
More than just workouts.
We offer experience.
Programs
Affiliate
Individual
HAM at Home
Lifting
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More than just workouts.
We offer experience.
Programs
Affiliate
Individual
HAM at Home
Lifting
Social
YouTube