Vagabond of the Month for January: Katie K.
Best thing about Vagabond:
Many say it’s the community and they aren’t wrong, but in close second is the accountability-harassment from Kevin! I’ve had an on again/off again relationship with Vagabond since 2015 and in June 2025 I finally acknowledged that we are much better together and started personal training with Kevin. He has helped me on my health journey, navigating and supporting me through one obstacle after the next. I’m down nearly 40lbs and feeling more resilient physically and mentally. Every single coach on that floor, and every other member who walks through that door, genuinely roots for us all to succeed and conquer whatever we are battling, and I am tremendously grateful to be a part of the VBW world.
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
2-3 Sets of the following for suggested warm up:
60 Second Cardio Option
5 Spiderman Stretch/each way
5 Ball Slams
10 Glute Bridges
10 Banded Clam Shells/each way
5 Samson Stretch/each way
5 Burpees
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body Pull + Conditioning
A. High Back Squat Moderate, 8 reps @ 55-65% of best 1RM x 4 sets, rest 60-90 seconds.
B1. Seated Rows, 15 reps x 3 sets, rest 30 seconds.
B2. Deadbug Variation, 8 reps/each way x 3 sets, rest 30 seconds.
B3. Tricep Push Downs, 15 reps x 3 sets, rest 30 seconds.
B4. Single Arm KB Farmers Walk, 30 seconds/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
16 Minutes of Work of the following:
12/9 Cal Assault Bike
9 DB Hang Power Cleans or Russian KBS
6 Walking Lunges or Step-Ups or Goblet Squats
3 Box Jumps or Ball Slams
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Rest 2 Minutes
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3 Minute Hard Effort on Bike
OR
C2. Assault Bike Sprints of the following:
7 sets of: 18 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A.Trap Bar Deadlift, 4 reps x 4 sets, rest as needed between sets.
*Coach Notes: 65-75% of 1RM*
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B1. Cable Pull Thrus or Double Leg Hip Lifts on Bench Banded, 12-15 reps x 3 sets, rest 30 seconds.
B2. DB Tate Press or DB Rolling Tricep Extensions, 12 reps x 3 sets, rest 30 seconds.
B2. Single Arm KB Rotational Row, 12 reps/each arm x 3 sets, rest 30 seconds.
B3. Single Leg Box Step-Ups Foot Stays on Box, 8 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
16 Minutes of Work of the following:
20 Double Unders(40 Jump Ropes)
16/12 Cal Row or 200 Meter Run
12 Walking Lunges(6/each way)
8 Hang Power Cleans or Russian KBS
4 Box Jumps or Burpees or Ball Slams
+
Rest 2 Minutes
+
3 Minute Hard Effort on Row
OR
C2. Assault Bike Sprints of the following:
7 sets of: 18 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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