Vagabond of the Month for July: Diane Baranowski

Proudest VB Way Moment:

  I wasn’t in great shape  before my first total hip replacement in November 2024.  I asked my physical therapist if he knew anything about Vagabond and he had nothing but great things to say about Kevin.   So here I am after two total hip replacements much stronger both physically and mentally all due to Kevin.  He pushed me, in a good way, even when I told him I didn’t want to  another stupid squat.  My goal is do a non-assisted pull up by my big birthday in January.   Kevin said he’d get me there.   There better be a chocolate cake after that!

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 22nd, 2026:

Community Team Workout

40 Minutes of the following with a Partner of:

Run 400 Meters/Row 500 Meters/30 Cal Assault Bike

20 DB Hang Power Cleans or 20 Hang Power Cleans @ 115/80, 96/65 lbs

20 Push Ups or Scaled Variation Push Ups

Run 400 Meters/Row 500 Meters/30 Cal Assault Bike

20 Goblet Squats or Wall Balls or Front Squats or OH Squats

20 TRX Row or Pull Ups

Run 400 Meters/Row 500 Meters/30 Cal Assault Bike

20 Burpees or Ball Slams

20 Second Jump Rope-Each Person

*Breaks all movements into half repetitions or run/row/bike*

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Sunday, August 23rd, 2026:

Sunday Sweat Session

Complete the following Conditioning Piece of:

2 Sets of the following:

14 Minutes @ Sustainable Effort of:

8/6 Cal Assault Bike or 100 Meter Run

12 DB Floor Press

12 DB Hammer Curls

20 Second Plank Hold

8/6 Cal Assault Bike or 100 Meter Run

8 Burpees or Ball Slams

8 Goblet Squats or Wall Balls

20 Second Plank Hold

*Rest 2 Minutes Between Sets*

 

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