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
Strength workout 1
(3 supersets - 3 rounds each 10-15 repetitions per exercise)
Superset A:
- Shoulder Press - Work the shoulders and upper arms.
- Deadlifts - Target the lower back, hamstrings, and glutes.
-- In case of heavy deadlifts - take it out of the super set as individual exercise with long breaks to recover your muscles
- Bicycle Crunches - Engage the core and obliques. (30 reps)
- Step-Ups - Use a bench or platform to strengthen your legs and core.
Superset B:
- Kettlebell Swings - Target the glutes, hamstrings, lower back, and shoulders.
- Incline Dumbbell Press - Focus on the upper chest and triceps.
- Hanging Knee Raises - Engage the core, specifically the lower abdominals.
- Bulgarian Split Squats - Work each leg individually for quads and glutes.
Superset C:
- Push-Ups - Standard push-ups to work the chest, shoulders, and triceps. (Max effort)
- Dumbbell Rows - Engage the back, biceps, and core.
- Plank - Core stabilization exercise, maintaining a straight line from head to heels. (1minute hold)
- Air Squats - Target the quads, hamstrings, and glutes.
Strength workout 2
(3 supersets - 3 rounds each 10-15 repetitions per exercise)
Superset D:
- Bench Press - Target the chest, triceps, and shoulders.
-- In case of heavy bench presses - take it out of the super set as individual exercise with long breaks to recover your muscles.
- Pull-Ups - Strengthen the upper back, shoulders, and arms.
- Russian Twists - Work the obliques and the entire core.
- Lunges - Focus on the legs, including quads, hamstrings, and glutes. (dumbels optional)
Superset E:
- Goblet Squats - Use a dumbbell or kettlebell to target the quads, glutes, and core.
- Single Arm Dumbbell Shoulder Press - Isolate the shoulders and engage the core for stability.
- Tricep Dips - Can be done on parallel bars or a bench.
- Box Jumps - Increase power and strength in the legs.
Superset F:
- Pull-Ups - Strengthen the back, shoulders, and arms.
- Dumbbell Flyes - Isolate the chest and also engage the shoulders.
- Side Plank - Each side to work the obliques and core stability.
-Jumping Lunges - Improve lower body power and endurance.
Strength workout 3:
(3 supersets - 3 rounds each 10-15 repetitions per exercise)
Superset G:
- Barbell Front Squats - Targets the quads, glutes, and core.
-- In case of heavy squats - take it out of the super set as individual exercise with long breaks to recover your muscles.
- Seated Dumbbell Press - Works the shoulders and triceps.
- Pull Throughs (using a cable machine or resistance band) - Focuses on the glutes and hamstrings.
- Dumbbell Lateral Raises - Isolates the side deltoids.
Superset H:
- Dumbbell Chest Flyes - Targets the chest and stretches the pecs.
- Wide-Grip Lat Pull-Downs - Focuses on the upper and outer lats.
- Incline Dumbbell Curls - Works the biceps with an emphasis on the long head.
- Single-Leg Romanian Deadlifts - Targets the hamstrings and glutes, enhancing balance.
Superset I:
- Pendlay Rows - A powerful row variant that targets the middle back and lats.
- Push Press - Combines an overhead press with a slight leg drive for more power.
- Weighted Step-Ups (using a bench) - Focuses on the quads, glutes, and balancing skills.
- Plank Rows (also known as Renegade Rows) - Combines a plank with dumbbell rows for core engagement and back strength.
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.