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WORKOUT DAO

Get ready

for change to happen.

Happy hours


but different!

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.

OUr 3 weeks program

June 3 - June 23

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. We 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

Warm-up by doing the initial superset without using weights.

For the first exercise within the superset, you have the option to go heavy independently.

CoolDown by streaching or doing light yoga session for 20 minutes

Upper Body Focus

(3 supersets - 3 rounds each 10-15 repetitions per exercise)

Superset A:

  1. Barbell Overhead Press
    • Targets: Shoulders, triceps
    • Tip: Keep your core tight and press the barbell straight overhead.
  2. Bent Over Dumbbell Rows
    • Targets: Upper back, lats
    • Tip: Keep your back straight and pull the dumbbells towards your hips.
  3. Hanging Leg Raises
    • Targets: Lower abdominals
    • Tip: Keep your legs straight and raise them to a 90-degree angle.
  4. Dumbbell Front Raises
    • Targets: Front deltoids
    • Tip: Lift the dumbbells to shoulder height with a slight bend in your elbows.

Superset B:

  1. Chest Dips
    • Targets: Chest, triceps
    • Tip: Lean slightly forward to target the chest more effectively.
  2. Wide-Grip Lat Pulldowns
    • Targets: Lats, upper back
    • Tip: Pull the bar down to your chest while keeping your back straight.
  3. Bicycle Crunches
    • Targets: Obliques, core
    • Tip: Bring your elbow to the opposite knee while extending the other leg.
  4. Arnold Press
    • Targets: Shoulders
    • Tip: Rotate your palms from facing you to facing forward as you press up.

Superset C:

  1. Preacher Curls
    • Targets: Biceps
    • Tip: Keep your upper arms on the bench and curl the barbell towards your shoulders.
  2. Overhead Tricep Extension
    • Targets: Triceps
    • Tip: Keep your elbows close to your head and extend the dumbbell upwards.
  3. Face Pulls
    • Targets: Rear deltoids, upper back
    • Tip: Pull the rope towards your face, keeping your elbows high.
  4. Upright Rows
    • Targets: Shoulders, traps
    • Tip: Lift the barbell to your chin, keeping your elbows higher than your wrists.


Lower Body and Core Focus

(3 supersets - 3 rounds each 10-15 repetitions per exercise)

Superset D:

  1. Front Squats
    • Targets: Quads, core
    • Tip: Keep your elbows high and chest up while squatting down.
  2. Seated Calf Raises
    • Targets: Calves
    • Tip: Press through the balls of your feet and squeeze your calves at the top.
  3. Hanging Knee Raises
    • Targets: Lower abdominals
    • Tip: Keep your knees bent and lift them towards your chest.
  4. Hip Thrusts
    • Targets: Glutes, hamstrings
    • Tip: Squeeze your glutes at the top and hold for a second.

Superset E:

  1. Goblet Squats
    • Targets: Quads, glutes
    • Tip: Hold a dumbbell close to your chest and squat down, keeping your back straight.
  2. Swiss Ball Hamstring Curls
    • Targets: Hamstrings
    • Tip: Lie on your back with your heels on the ball and curl it towards your hips.
  3. V-Ups
    • Targets: Abdominals
    • Tip: Simultaneously lift your legs and upper body to form a "V" shape.
  4. Bulgarian Split Squats
    • Targets: Quads, glutes
    • Tip: Place one foot on a bench behind you and squat down with the other leg.

Superset F:

  1. Sumo Deadlifts
    • Targets: Glutes, hamstrings, lower back
    • Tip: Stand with a wide stance and keep your back straight as you lift the barbell.
  2. Step-Ups
    • Targets: Quads, glutes
    • Tip: Step onto a bench or box and drive through your heel to lift your body up.
  3. Russian Twists
    • Targets: Obliques, core
    • Tip: Hold a weight and twist your torso to move it side to side.
  4. Tuck Jumps
    • Targets: Legs, cardiovascular endurance
    • Tip: Jump as high as possible and tuck your knees towards your chest.


Full Body Integration

(3 supersets - 3 rounds each 10-15 repetitions per exercise)

Superset G:

  1. Deadlifts
    • Targets: Full body, especially back, glutes, hamstrings
    • Tip: Keep your back straight and drive through your heels.
  2. Dumbbell Bench Press
    • Targets: Chest, shoulders, triceps
    • Tip: Keep your feet flat on the floor and press the weights directly above your chest.
  3. Hanging Windshield Wipers
    • Targets: Obliques, core
    • Tip: Keep your legs straight and move them side to side.
  4. Thrusters
    • Targets: Legs, shoulders
    • Tip: Squat down and press the dumbbells overhead as you stand up.

Superset H:

  1. Single-Arm Kettlebell Snatch
    • Targets: Full body
    • Tip: Use your hips to generate power and lift the kettlebell overhead in one motion.
  2. Inverted Rows
    • Targets: Back, biceps
    • Tip: Pull your chest to the bar, keeping your body straight.
  3. Plank with Shoulder Taps
    • Targets: Core, stability
    • Tip: Keep your body straight and tap your opposite shoulder with each hand.
  4. Split Jumps
    • Targets: Quads, glutes, cardiovascular endurance
    • Tip: Jump and switch your legs in mid-air, landing in a lunge position.

Superset I:

  1. Kettlebell Clean and Press
    • Targets: Full body
    • Tip: Clean the kettlebell to your shoulder and press it overhead.
  2. Renegade Rows
    • Targets: Back, core
    • Tip: Perform a row with one dumbbell while maintaining a plank position.
  3. Turkish Get-Ups
    • Targets: Full body, functional strength
    • Tip: Keep your eyes on the kettlebell and move slowly through each step.
  4. Mountain Climbers
    • Targets: Cardiovascular endurance, core
    • Tip: Keep your body straight and drive your knees towards your chest rapidly.


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.


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Community-run, HiIT, YOGA, CLiMB and more

You all decide where and what the next workout will be.


Join our Telegram to engage in discussion and decision!

We are web3 first

We are running a couple of experiments to determine the best way to curate and ensure the longevity and success of WorkoutDAO.

Experiment #2

We created friend.tech like group where we can pool resources and decide on our next steps. Perhaps we could make team jerseys.

Experiment #1

We started a DAO and you will receive one FIT token for registering to any of our event and 5 FIT tokens for attending

Experiment #3

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.