“Saturday 4.30.2022 + Sunday 5.1.2022

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 30th, 2022:

Vagabond Community Day

Teams of Two Complete the following as a team(Break Up Each Movement into Half Reps) of:

40 DB or Barbell Push Press

1600 Meter Run or 2000 Meter Row

60 Burpees

400 Meter DB or KB Farmer’s Carry

80 KBS Russian or Hang Power Cleans @ 135/95, 115/80, 95/65 lns

1600 Meter Run or 2000 Meter Row

100 Goblet Squats or Front Squats or OH Squats or Wall Balls

400 Meter DB or KB Farmer’s Carry


Sunday, May 1st, 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 the following:

3 Sets of the following:

9 Minutes on the Clock of the following:

200 Meter Run or 250 Meter Row or 15 Cal Assault Bike

40 Jump Rope Single Unders(30 Double Unders)

20 Second FLR Hold

10 Goblet Squats or Hang Squat Cleans

5 TRX Row or Pull Ups

Rest 3 Minutes between sets by stretching, foam rolling, etc.


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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