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
3 Sets of the following for suggested warm up:
20 Meter High Knees
5 Push Ups
5 Burpees
20 Meter Butt Kicks
5 Goblet Squats
5 Pull Ups or TRX Row
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Pull + Conditioning
A. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.
*65-75% of best 1RM: Coach Notes Please Put on Board*
B1. Deadbug Any Variation, 8 reps/each way x 4 sets, rest 45 seconds.
B2. Single Arm DB Row, 10 reps/each way x 4 sets, rest 45 seconds.
B3. Single Arm Landmine Press Double Leg(New Variation), 10 reps/each way x 4 sets, rest 90 seconds.
+
C. Conditioning of the following:
3 Sets of the following
7 Minutes on the Clock @ Sustainable Effort of the following:
150 Meter Row
8 No Push Up Burpees
20 Jump Rope Singles
150 Meter Row
8 Ball Slams
20 Second Plank Hold
*Rest 60 seconds between sets*
*Start Where You Left Off*
OR
C2. Assault Bike Sprints of the following:
6 sets of: 20 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
+
B. Fitness Phase
Lower Body + Conditioning
A. High Bar Back Squat(Heel Lift If Needed), 70-80% of 1RM, 4 reps x 4 sets, rest as needed between sets.
+
B1. MTN Skiers, 12-15 reps x 3 sets, rest 30 seconds.
B2. EZ/Fat Bar Skull Crushers or Tricep Push Downs Straight Bar, 12-15 reps x 3 sets, rest 30 seconds.
B3. Seated Rows, 12-15 reps x 3 sets, rest 30 seconds.
B4. DB Hammer Curls, 12-15 reps x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
3 Sets of of the following:
7 Minutes of the following:
8/6 Cal Assault Bike
8 Toes to Bar or Hanging Knee Raises or Sit-Ups
4 DB Renegade Row/each way
8/6 Cal Assault Bike
8 DB Push Press or DB Hang Power Cleans
4 Box Jumps or Scaled Box Height
*Rest 60 seconds between sets*
*Start Where You Left Off*
OR
C2. Assault Bike Sprints of the following:
6 sets of: 20 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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