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: 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

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body/Data for Squats+ Single Leg/Core + Conditioning

A. Barbell Bench Press, 6 reps x 4 sets, rest 30 seconds.

*75-80% of 1RM or Moderate, Doable Weight.*

B1. Single Leg Curtsy Lunge or Single Leg Russian Step-Ups, 8 reps/each way x 4 sets, rest 30 seconds.

B2. Strict Pronated Pull Ups, 6-8 reps or Assisted Pull Up Machine, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps x 3 sets, rest 30 seconds.

B3. Tricep Push Downs, 12 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

*Last Time We Performed This Workout Was On  6/9/26*

21-15-9-6-3 of the following:

Cal Assault Bike

No Push Up Burpees

60-40-60-40-60 of the following:

Jump Rope Singles

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A1. Close Grip Bench Press, 5 reps x 4 sets, rest 30 seconds.

*60% to 70% of best 1rm*

A2. Pallof Press with Rotation Banded or Cable Machine, 8 reps/each way x 4 sets, rest 30 seconds.

B1. DB Standing Lateral Raises FULL Overhead, 10-12 reps x 4 sets, rest 30 seconds.

B2. DB Traditional or Bicep Board Curls, 12-15 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

Data Last Time Performed: 6/9/26

25-20-15-10-5 of the following:

Cal Row

Burpees 

50-40-30-20-10 of the following

Double Unders(2x the amount of Single Unders)

 

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