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, July 11th, 2026:

Community Open Workout 9 am to 2 pm

2 Sets of the following:

20 Minutes of the following with Your Partner of:

30 DB or Barbell Thrusters

30 Sit-Ups or Hanging Knee Raises or Toes to Bar

500 Meter Row or 30 Cal Assault Bike or 40 Cal C2Bike

30 Burpees

30 Pull Ups or TRX Row

500 Meter Row or 30 Cal Assault Bike or 40 Cal C2Bike

30 Hang Power Cleans or DB Hang Power Cleans

30 Second Plank Hold As A Team

*Break up repetitions into half with your partner, have fun!*

*Rest 2 Minutes Between Set*

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Sunday, July 12th, 2026:

Community Open Workout 9 am to 1 pm

A. Posterior Chain of the following:

3 Sets of the following:

15 Goblet Squats

15 Russian KBS

15 Monster Band Walks/each side

15 Glute Bridges

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B. Conditioning Piece of the following:

25 Minutes of the following:

20 Meter KB Farmers Walk

16/12 Cal Row

12 DB Bench Press

8 Step-Ups/each leg

6 TRX Row or 3 Strict Pull Ups 

4 Burpees

2 Ball Slams

 

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