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, August 8th, 2026:

Community Open Workout 9 am to 12 pm

Complete the following of:

3 Sets of the following:

12 Minutes of:

Row 500 Meters or 30 Cal Assault Bike

20 Burpees

20 Goblet Squats or Wall Balls

Row 500 Meters or 30 Cal Assault Bike

20 Push Press Barbell or DB

20 DB Hang Power Cleans or 20 Hang Power Cleans

Row 500 Meters or 30 Cal Assault Bike

20 Box Jumps or Ball Slams

100 Jump Rope Singles or 50 Double Unders

*Rest 1 Minutes between sets*

*Cut Reps in Half with partner*

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Sunday, August 9th, 2026:

Sweat Session:

25 Minutes of the following:

125-250 Meter Row

10 Hang Squat Cleans or Thrusters DB or Barbell

5 Strict Pull Ups or Assisted Pull Up or TRX Row

125-250 Meter Row

10 DB Renegade Row(5/each way)

5 Box Jumps

125-250 Meter Row

10 DB Hammer Curls

5 Push Ups

 

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