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 15th, 2026:

Team Workout-Community Workout

Teams of Two Complete the following of:

12 Minutes on the Clock:

500 Meter Row or 30 Cal Assault Bike or 400 Meter Run

30 Goblet Squats or Wall Balls

Break reps as you see fit, must finish 500 meter row or 30 cal assault bike or 400 Meter Run as a team before moving to wall balls/goblet squats, do this for 10 minutes.

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then right into the following of:

12 Minutes on the Clock of:

500 Meter Row or 30 Cal Assault Bike or 400 Meter Run

30 Burpees

Same as above.

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then right into the following of:

12 Minutes on the Clock of:

500 Meter Row or 30 Cal Assault Bike or 400 Meter Run

30 DB Hang Power Cleans or 30 Hang Power Cleans @ 115/80, 95/65, 75/55 lbs 

Same as above

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Sunday, August 16th, 2026:

Sweat Session:

Complete the following Conditioning Piece of:

30 Minutes @ Sustainable Effort of:

10/8 Cal Row  or 100 Meter Run

12 DB Bench Press

12 DB Hammer Curls

20 Second Plank Hold

10/8 Cal Row or 100 Meter Run

8 TRX Row or Pull Ups

8 Goblet Squats or Wall Balls

20 Meter KB Farmers Walk

 

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