“Tuesday 5.3.2022”

Vagabond of the Month for March: Kat Austin


Best thing about Vagabond:  Feeling connected.  During Covid I had to learn to push myself at home by myself and adapt the workouts to my basement.  But following the VBC workouts kept me feeling like I was still part of the gym community even if I never came in and it kept me in shape and feeling happy and energetic.  My schedule with work and kids has become super challenging but it doesn’t matter what time I come to the gym or even if I don’t (yet) personally know anyone that I’m working out beside because everyone is here for the same goal and the energy is always so positive.  And the best part of my week is looking forward to my workouts with an amazing group of people and coaches.  I can honestly say that I have met the best group of people and coaches through Vagabond, people that I would otherwise never have the opportunity or pleasure of knowing.

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
3 Sets of the following:

10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat + Single Leg/Core + Conditioning

A1. High Bar Back Squat(Heel Lift if Needed), 8 reps @ 60% 1rm or mod weight x 4 sets, rest 30 seconds.

A2. Med Ball Rotational Slam, 6 reps/each way x 4 sets, rest 60 seconds.

B1. Single Leg Step-Ups, 8 reps/each leg x 4 sets, rest 30 seconds.

B2. Single Arm Seated Cable Pull Down, 12 reps/each arm x 4 sets, rest 60 seconds.


C. Conditioning of the following:

4 Sets of the following:

7 Minutes @ Moderate Pace Work of:

50 Jump Rope Singles

25 Second KB Farmer’s Hold 

15/12Cal Row

10 Goblet Squats

5 No Push Up Burpees 

*Rest 2 Minutes between sets*


B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Hang Power Snatch, build to challenging 3 rep(no clusters + can move the barbell down to mid thigh and clean)_x 4 sets, rest as needed between sets.

*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*

B1. Weighted Supinated Pull Up Cluster, 3 sets, rest 30 seconds.

*People can sub in Banded Strict Pull-Ups, 4-6 reps make challenging but good reps or TRX Vertical Pull-Ups, 6-8 reps*

B2. DB Floor Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.

B3. DB Powell Raises, 10 reps/each arm x 3 sets, rest 60 seconds.


C. Conditioning of the following:

4 Sets of the following:

7 Minutes @ Moderate Pace Work of:

10/8 Cal Assault Bike

8 Goblet Squats/Wall Balls

6 Ball Slams

4 Push Ups or Push Up to Object to decrease ROM or Squat Rack Push Ups

2 Box Jumps Step-Down Tall

*Rest 2 minutes between sets*

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