“Saturday 4.23.2022 + Sunday 4.24.2022”

Vagabond of the Month for March: Kat Austin


Best thing about Vagabond:  Feeling connected.  During Covid I had to learn to push myself at home by myself and adapt the workouts to my basement.  But following the VBC workouts kept me feeling like I was still part of the gym community even if I never came in and it kept me in shape and feeling happy and energetic.  My schedule with work and kids has become super challenging but it doesn’t matter what time I come to the gym or even if I don’t (yet) personally know anyone that I’m working out beside because everyone is here for the same goal and the energy is always so positive.  And the best part of my week is looking forward to my workouts with an amazing group of people and coaches.  I can honestly say that I have met the best group of people and coaches through Vagabond, people that I would otherwise never have the opportunity or pleasure of knowing.  

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness Phase

Saturday, April 23rd, 2022:

Vagabond Community Day

Teams of Two Complete the following:

35 Minutes on the Clock:

20 Russian KBS or Hang Power Cleans 

20 Burpees 

20 Wall Balls or Goblet Squats

20 Ball Slams OR Med Ball Slams

20 TRX Rows or Pull Ups

40 Cal Row or 800 Meter Run

*Break up as you see fit with your partner, total of 35 minutes as a team*


Sunday, April 24th, 2022:

Rest Day/Open Gym

A.1  Rest and recovery on Sunday

A.2  Z1 activity for 30-60 minutes – do something new

A.3  Recovery – mobility work (check out mobilitywod.com), PT work, band work.

A.4 Take some time to prepare your meals and training times for the week.


A. Conditioning of:

22 Minutes on the Clock Total of:

Start: 1000 Meter Row or 40 Cal Assault Bike or 800 Meter Run

With remaining time complete rounds of:

10 Push Press

200 Meter Run or 250 Meter Row or 12 Cal Assault Bike

10 Burpees

200 Meter Run or 250 Meter Row or 12 Cal Assault Bike

10 Box Jumps Step-Down or 10 Step-Ups/each leg


B. Scap/Recovery Work of the following:

B1. Banded Pull Aparts, 20 reps x 3 sets, rest as needed.

B2. Banded Push-Downs, 20 reps x 3 sets, rest as needed.

B3. Banded Curls, 20 reps x 3 sets, rest as needed.

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