694 PROGRAM

694 STANDS FOR THREE THINGS:

1. IT REPRESENTS BELGIUM’S HIGHEST SUMMIT, STANDING AT 694M OF ALTITUDE

2. IT BRINGS US BACK TO THE ULTRA-DISTANCE RUNNING CHALLENGE, “0 TO 694” THAT MAX AND BEN COMPLETED IN JANUARY 2024 WHILE PUBLICLY LAUNCHING KINAVIA

3. IT’S THE PERIOD OF THE PROGRAM – 694 DAYS

THE 694 PROGRAM IS NOT DESIGNED FOR COMPLETE BEGINNERS - ESPECIALLY THOSE WITH LESS THAN A YEAR OF CONSISTENT GYM TRAINING OR NO EXPERIENCE WITH FREE WEIGHTS (BARBELLS, DUMBBELLS, KETTLEBELLS, ETC.).

IT’S IDEAL FOR:

• INTERMEDIATE LIFTERS WITH 1–2+ YEARS OF RESISTANCE TRAINING

• ATHLETES WHO CARE ABOUT STRENGTH, MOVEMENT QUALITY, MOBILITY, AESTHETICS, AND LONG-TERM HEALTH

• RUNNERS WHO WANT TO GET STRONGER, BUILD MUSCLE, AND IMPROVE RUNNING PERFORMANCE THROUGH A WELL-ROUNDED APPROACH

IN SHORT:

YOU DON’T NEED TO BE ADVANCED, BUT A BASE LEVEL OF CONSISTENCY AND GYM EXPERIENCE IS REQUIRED BUT HIGHLY MOTIVATED BEGINNERS WHO ARE EAGER TO DEVELOP GOOD HABITS AND BUILD SMART, LONG-TERM FITNESS FOUNDATIONS ARE WELCOM.

A WELL-EQUIPPED COMMERCIAL OR FUNCTIONAL FITNESS GYM WITH:

• DUMBBELLS, KETTLEBELLS, BARBELLS, PLATES

• SQUAT RACK, PULL-UP BARS, GYM RINGS OR TRX

• TREADMILL, CARDIO MACHINES OR OUTDOOR RUNNING ACCESS

• BANDS, BENCHES, BOXES, AND SPACE TO MOVE

YES, YOU CAN SIGN UP ANYTIME.

ONCE YOU REGISTER, YOU’LL GAIN PLATFORM ACCESS WITHIN 24 HOURS AND CAN IMMEDIATELY PREVIEW UP TO 14 DAYS COMING SESSIONS. HOWEVER, YOUR PERSONAL PROGRAM OFFICIALLY BEGINS ON THE NEXT MONDAY, KEEPING YOUR WEEKLY PROGRESSION CLEAN AND STRUCTURED.

EXAMPLE: IF YOU SIGN UP ON A WEDNESDAY, YOU’LL STILL BE ABLE TO VIEW YOUR SESSIONS AND TRAIN EARLY, BUT YOUR TRAINING BLOCK WILL OFFICIALLY BEGIN THE NEXT MONDAY.

EVERYTHING IS DELIVERED THROUGH THE OUR TRAINING APP. YOU'LL GET:

• WEEKLY WORKOUTS, UPDATED IN REAL TIME

• VIDEO DEMOS WITH PRECISE CUES FOR EACH EXERCISE

• ABILITY TO LOG RESULTS, TRACK PROGRESS, AND RECEIVE COACH FEEDBACK ON YOUR FORM

• ACCESS TO ALL THE RESOURCES WE KNOW ABOUT TRAINING, NUTRITION, COMPETITION,...SHARED IN THE APP'S LIBRARY AREA AND UPDATED REGULARLY

• YOU'LL ALSO BE INVITED TO OUR PRIVATE WHATSAPP COMMUNITY - A GROUP OF LIKE-MINDED, HIGH-ACHIEVING INDIVIDUALS COMMITTED TO LONG-TERM GROWTH.

• DIRECT COMMUNICATION WITH OUR COACHING TEAM

YOUR SUBSCRIPTION GIVES YOU ACCESS TO THE FULL KINAVIA ECOSYSTEM, WITH THE 694 PROGRAM AS YOUR CORE STRUCTURE.

YOU’LL BUILD YOUR FITNESS THROUGH PROGRESSIVE RESISTANCE TRAINING AND WHEN THE TIME IS RIGHT, WE CAN SEAMLESSLY INTEGRATE A 16-WEEK RUNNING PROGRESSION (RUNNING INTRODUCTION, HALF-MARATHON, MARATHON, OR ULTRA DISTANCE), AT ANY TIME OF THE YEAR, DEPENDING ON YOUR RACING GOALS.

THIS MEANS:

• YOUR STRENGTH & MOBILITY GAINS STAY CONSISTENT

• YOUR RESISTANCE SESSIONS SUPPORT, NOT HINDER, YOUR RUNNING PREP

• YOUR ENTIRE PLAN STAYS BALANCED AND SUSTAINABLE, EVEN DURING PEAK RUN PHASES

• THE HYROX PROGRAM ISN'T INTEGRATE IN THIS PLAN

THE PROGRAM SPANS 694 DAYS, BROKEN DOWN INTO:

• 12–16 WEEK TRAINING CYCLES, FOLLOWED BY A BRIDGE/DELOAD WEEK

• 4 SESSIONS PER WEEK, EACH BUILT WITH PURPOSE AND FLOW:

  • WARM-UP (10–15 MINS): MOBILIZE AND ACTIVATE WITH INTENT

  • STRENGTH / SKILL WORK (20–30 MINS): FOCUSED, PROGRESSIVE TRAINING

  • HYPERTROPHY / MOBILITY / CONDITIONING BLOCK: UNILATERAL WORK, CORE, BALANCE, AND A CLASSIC OCCASIONAL FINISHER

THE FIRST YEAR INCLUDES 3 MAIN PHASES:

• FOUNDATION - BUILD STRONG FUNDAMENTALS AND MOTOR CONTROL

• BUILD - INCREASE VOLUME AND INTENSITY WITH STRUCTURE

• COMPLEX - INTRODUCE ADVANCED SKILLS (PISTOLS, WEIGHTLIFTING, HANDSTAND WALKS, ETC.)

ALL PROGRESSIONS ARE INTENTIONAL, SCALABLE, AND LEAD TO REAL CHANGE.

OPTIONAL RUNNING PLAN: INTEGRATED 16-WEEK ADD-ON FOR ENDURANCE GOALS

ABSOLUTELY ! OUR COACHES ARE HERE TO SUPPORT YOU THROUGHOUT YOUR JOURNEY.

YOU CAN REACH OUT TO THEM DIRECTLY VIA THE APP FOR ANY PRACTICAL QUESTIONS RELATED TO YOUR PLAN.

BUT YOU ALSO HAVE ACCESS TO OUR COMMUNITY GROUP, WHERE COACHES ARE ACTIVE AS WELL. IF YOUR QUESTION RELATES TO TRAINING, PACING, GEAR, OR GENERAL STRATEGY, FEEL FREE TO ASK IT DIRECTLY IN THE GROUP. YOU’LL GET A COACH’S RESPONSE, AND YOUR QUESTION MAY ALSO HELP OTHERS WHO ARE ON A SIMILAR JOURNEY.

IF YOUR QUESTION ISN’T COVERED HERE, DON’T HESITATE TO REACH OUT AT: HELLO@KINAVIA.BE

YES, WE OFFER A 7-DAY FREE TRIAL SO YOU CAN EXPLORE THE PLATFORM, TEST THE WORKOUTS, AND CONNECT WITH YOUR COACH.

IF IT DOESN’T FEEL LIKE THE RIGHT FIT, YOU CAN CANCEL BEFORE THE END OF YOUR TRIAL.