Tom joined Metcon Engine to get fit for his mountain bike season. Hana gave him a pull-up plan with bands, negatives and lots of hanging.
He did his first strict pull-up in month five and has not stopped since.
| Measure | Before | After |
|---|---|---|
| Strict pull-ups | 0 | 10 |
| 2 km row | 9:10 | 7:42 |
| Body fat | 27% | 19% |
How they did it
- Months 1–2Foundations course and a coach check
- Months 3–5Metcon three times a week, pull-up plan
- Months 6–9Gymnastics clinic and rowing tests