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 18th, 2026:

Team Workout-Community Workout

Teams of Two Complete the following:

40 Minutes on the Clock:

30 DB Thrusters

30 Burpees

40 Cal Row or 35 Cal Assault Bike or 400 Meter Run

60 Second Plank Hold As Team

30 Box Jumps 

30 Ball Slams

40 Cal Row or 35 Cal Assault Bike or 400 Meter Run

30 DB Hammer Curls

30 TRX Rows or Pull Ups

40 Cal Row or 35 Cal Assault Bike or 400 Meter Run

*Break up as you see fit with your partner, total of 40 minutes as a team*

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Sunday, July 19th, 2026:

Community Open Workout 9 am to 1 pm

2 Sets of the following:

15 Minutes of the following:

20 Meter KB Farmers Walk

15/12 Cal Row

10 DB Bench Press

5 Step-Ups/each leg

10 TRX Row or 5 Strict Pull Ups 

8 Burpees

6 Ball Slams

*Rest 2 Minutes Between Sets*

 

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