WorkoutDAO is a platform that merges fitness with the Web3 ethos. It organizes group workout sessions at Web3 conferences and various cities, providing a health-focused pause from the busy work schedule. These sessions promote active living, networking, and detoxification from the day's intensity.
Each workout session offers physical activity and fosters community building within the Web3 sphere.
WorkoutDAO is more than exercise. It is a movement aimed at infusing wellness into the Web3 culture, one workout at a time.
Join us to stay active, connect with peers, and enhance your life with balance and health.
We will announce three types of strength training and cardio workouts every three weeks. It's up to you how often you will work out. Some of you might do strength training in the morning and cardio in the evening, while others may prefer to do one per week. The important thing is to start, feel good, and continuously improve your health and performance!
Lastly, remember to take care of yourself outside of the training program as well. I highly recommend practicing yoga, sauna, and cold plunges whenever you can. Just 20 minutes a day can make a big difference in your body!
Strength Training
Upper Body Focus
(3 supersets - 3 rounds each 10-15 repetitions per exercise)
Superset J:
- Flat Bench Dumbbell Press: This exercise targets the chest, shoulders, and triceps. If you are using heavy weights, remove the exercise from the superset and take long pauses (120s).
- One-Arm Dumbbell Row - Focuses on the back, specifically the lats and rhomboids.
- (Decline) Sit-Ups - Engages the lower abdominals more intensely.
- Dumbbell Lateral Raises - Isolates the side deltoids for shoulder width.
Superset K:
- Seated Cable Row or TRX - Targets the middle back and biceps.
- Incline Dumbbell Flyes - Stretches and contracts the upper chest.
- Russian Twists with Weights - Works the obliques and entire core.
- Diamond Push-Ups - Focuses on the triceps and inner chest.
Superset L:
- Bar Bicep Curls - Targets the biceps.
- Tricep Rope Pushdowns or Dips - Isolates the triceps.
- Cable/TRX Rear Delt Flyes - Engages the rear deltoids and upper back.
- Dumbbell Shrugs - Targets the traps.
Lower Body and Core Focus
(3 supersets - 3 rounds each 10-15 repetitions per exercise)
Superset M:
- Barbell Back Squats - Engages the quads, hamstrings, glutes, and core. In the case of heavy weights, remove it from the superset and take long pauses (120s).
- Standing Calf Raises - Isolates the calves.
- Ab Wheel Rollouts - Provides an intense core workout.
- Glute Bridges - Focuses on the glutes and helps with hip mobility.
Superset N:
- One-Leg Squats - Engages the quads, hamstrings, glutes, and core.
- Slider Hamstring Curls - Effectively works the hamstrings using sliders or towels.
- Side Plank Raises - Enhances core stability and targets the obliques.
- Sissy Squats - Primarily targets the quads and core.
Superset O:
- Stiff-Legged Deadlifts - Focuses on the lower back, glutes, and hamstrings.
- Walking Lunges - Engages the quads, hamstrings, and glutes.
- Toe Touches - Targets the abdominal muscles.
- Box Jumps - Increases leg power and cardiovascular endurance.
Full Body Integration
(3 supersets - 3 rounds each 10-15 repetitions per exercise)
Superset P:
- Clean and Press - A full-body explosive movement that enhances power and strength. In the case of heavy weights, remove it from the superset and take long pauses (120s).
- Pull-Ups - Targets the upper back, biceps, and core.
- Bench Leg Lifts - Engages the core, especially the lower abdominals.
- Kettlebell Swings - Focuses on the hips, glutes, and lower back.
Superset Q:
- Landmine Press - Engages the shoulders, chest, and core.
- Barbell Rows - Works the back and biceps.
- Plank with Dumbbell Drag - Enhances core strength and stability.
- Split Squats - Focuses on the lower body, particularly the quads and glutes.
Superset R:
- Dumbbell Squat to Overhead Press - A compound movement that works from legs to shoulders.
- Barbell Hip Thrusts - Focuses intensely on the glutes.
- Turkish Get-Ups - A complex movement that improves functional strength and coordination.
- Battle Ropes/Assault Bike - Provides a high-intensity cardiovascular workout.
Cardio Workout - do in-between strength workouts!
Long-Distance Steady State (Running, Cycling, Swimming or Rowing)
- Description: Maintain a consistent moderate pace over a long distance or time to build endurance.
- Example Routine: Choose a comfortable pace that can be sustained. Continue at this pace for 1-2 hours, depending on the sport and fitness level. Focus on maintaining a steady breathing pattern and an even pace.
Fartlek Training (Running, Cycling, Swimming or Rowing)
- Description: A form of unstructured speed work mixed with continuous training.
- Example Routine: Start with a 10-minute easy warm-up. Freely alternate between fast segments and easy-effort. Fast efforts can range from 15 seconds to 2 minutes, and easy efforts can last anywhere from 1 to 5 minutes.
Continue this pattern for 30-45 minutes. End with a 10-minute cooldown.
Stair Climbing (Running, Biking for hills)
-Description: Use stairs or very hilly terain to provide a high-intensity workout that targets the lower body and increases heart rate
-Example Routine: Find a long flight of stairs or stadium steps. Warm-up with a gentle 5-minute walk. Climb the stairs at a fast but sustainable pace, then walk down slowly for recovery.
Repeat for 20-30 minutes. Cool down with a gentle walk and stretch.
You all decide where and what the next workout will be.
Join our Telegram to engage in discussion and decision!
We are running a couple of experiments to determine the best way to curate and ensure the longevity and success of WorkoutDAO.
We created friend.tech like group where we can pool resources and decide on our next steps. Perhaps we could make team jerseys.
We started a DAO and you will receive one FIT token for registering to any of our event and 5 FIT tokens for attending
We will be giving every attendee a POAP to commemorate the run and to create a family tree of people who have worked out together.