Pemba Sherpa
UESCA · WFR
Metcon
Ten weeks of conditioning that respects your lifting.
10 wks
4/wk
55 min
Intermediate
What this block is
Conditioning fails when it becomes a second, worse lifting session. Here the two are kept apart: you lift on Monday and Thursday to hold strength, and you condition on Tuesday and Saturday on machines and sleds that do not leave you sore for days.
Every fourth week is a measurement week — waist, weight, a five-rep squat and a two-kilometre row. If the lifts are falling faster than the waist, the intake target changes, not the training.
Entry: Cleared for high-intensity work and comfortable with the six basic patterns.
| Day | Focus | Main work |
|---|---|---|
| Day 1 | Full-body strength | Squat · press · row · loaded carry |
| Day 2 | Intervals | Row and bike intervals · 30/30 and 4×4 |
| Day 3 | Full-body strength | Deadlift · incline press · chin · trunk |
| Day 4 | Mixed conditioning | Sled · ski · kettlebell · sandbag circuit |
| Waist at navel | cm |
|---|---|
| Bodyweight, 7-day mean | kg |
| Back squat | 5RM |
| 2 km row | time |
What you leave with
- A fat-loss rate you can sustain, around 0.5–0.7 per cent of bodyweight a week
- Squat and deadlift held within five per cent through the block
- A conditioning base that carries into the next block
Bring
Who coaches it
Aayush Rana
NASM-CPT · PN-1
Members who ran this block
Their measured start and finish, on the same page as the plan.
Anita Tamang
Nine kilos down with her deadlift up eighteen.
Questions people ask about this block
You have to know roughly what you eat. Most members photograph meals for two weeks, then work from a simple protein and total target. Nobody weighs rice forever.
No. The fastest way costs you muscle and comes back. This is the fastest rate we will coach without losing the lifts you built.
Also under lose fat
Recomp
Twelve weeks changing the ratio, not the number.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.