Vagabond of the Month for June: Kristen Donohue

Proudest VB Way Moment: That I’m still here! Before joining Vagabond, I tried numerous programs and always lost interest after a few months. The knowledge, support, and positive energy at Vagabond are the best and what keep me here.  I’ve definitely had some setbacks in the past nine years but the personalized coaching from Kevin, Heather, Jay and Juliette have helped me adapt to my changing needs and continue to be strong and healthy.

I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events

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II. Phases Strength + Conditioning:

A. Lifestyle Phase + Fitness Phase

Saturday, August 1st, 2026:

Vagabond Community

Teams of Two Complete the following of:

40 Minutes on the Clock of the following:

30 DB Hang Power Cleans or 30 Hang Power Cleans

250 Meter Row or 20 Cal Assault Bike or 200 Meter Run

30 Goblet Squats or Wall Balls

250 Meter Row or 20 Cal Assault Bike or 200 Meter Run

30 DB Push Press or Barbell Push Press

250 Meter Row or 20 Cal Assault Bike or 200 Meter Run=

30 Burpees

250 Meter Row or 20 Cal Assault Bike or 200 Meter Run

120 Jump Rope Singles or 60 Double Unders

Break Repetitions into Half, once complete, move onto next movement.

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Sunday, August 2nd, 2026:

Long Functional Bodybuilding Conditioning

30 Minutes on the Clock of the following:

12/9 Cal Assault Bike

20 Second Plank Hold

10 DB Bench Press

12/9 Cal Assault Bike

20 Second Push Up Hold

10 TRX Row or Pull Ups(5 reps)

12/9 Cal Assault Bike

20 Double Unders(40 Jump Ropes)

10 DB Hammer Curls

 

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