2026 Mid Atlantic Coalition Clash

EVENT 1:  Triple Crown 

Minutes 0:00 to 10:00 

3RM Front Squat

In 10 minutes, all three athletes must find their three (3) Rep Max Front Squat. These three scores are added together for a total score.

Movement Standard:  

Front Squat:  After removing the bar from the rack, the athlete will descend into a squat. The athlete must reach full depth with the hip crease clearly below the top of the knees. The athlete then stands up until hips and knees are fully extended at the top. Going up and down in weight loaded on the bar is allowed. 

EVENT 2: 

Minutes:  13:00-27:00

Dual Threat (Event 2)

Tag Team (Two scores)

Max Calorie Row + Rounds and Reps of Couplet: 

AMRPAP: 14 Minutes 

12 Thrusters (75/55)

12 Bar Facing Burpees 

*one athlete on the rower, two athletes working on the AMRAP and switching as desired between all 3 athletes

SCORE EVENT 2A = Total Calories Rowed 

Workout Flow: 

There are two scores for this workout. One score is the total calories on the rower in the 14 minutes. Athletes may trade out on the rower at any time. The second score is the total repetitions of the AMRAP. For the AMRAP, only one athlete works at a time but athletes may trade out at any time.

Movement Standards:

Thruster:  The first thruster starts from the floor but can be squat cleaned into the first rep. The thruster must go through one fluid movement of a front squat and then show control at the top of the movement when the arms are locked out overhead.

Bar Facing Burpee:  The bar facing burpee starts when the chest and thighs of the athlete are on the ground and then the athlete must jump or step over the barbell to the other side and the rep is complete. The athlete does not have to open up the hips as they step over the barbell. 

EVENT 2: 

Minutes:  13:00-27:00

Dual Threat (Event 2)

Tag Team (Two scores)

Max Calorie Row + Repetitions of Couplet: 

AMRPAP: 14 Minutes 

12 Thrusters (75/55)

12 Bar Facing Burpees 

*one athlete on the bike, two athletes working on the amrap and switching as desired between all 3 athletes

SCORE EVENT 2B = Total Repetitions of Couplet 

Workout Flow: 

There are two scores for this workout. One score is the total calories on the rower in the 14 minutes. Athletes may trade out on the rower at any time. The second score is the total rounds and reps of the AMRAP. For the AMRAP, one athlete works at a time but athletes may trade out at any time.

Movement Standards:

Thruster:  The first thruster starts from the floor but can be squat cleaned into the first rep. The thruster must go through one fluid movement of a front squat and then show control at the top of the movement when the arms are locked out overhead.

Bar Facing Burpee:  The bar facing burpee starts when the chest and thighs of the athlete are on the ground and then the athlete must jump or step over the barbell to the other side and the rep is complete. The athlete does not have to open up the hips as they step over the barbell. 

EVENT 3:  What Will You Choose?

Minutes:  32:00-44:00

EMOM: 12 Minutes 

Minute 1: Max Wall Balls (14/10) (1 Point) or Max Heavy Wall Balls (30/20) (3 Points)  

Minute 2: Max Air Squats (1 Point) or Max Alternating Pistols (3 Points)

Minute 3:  Max Box Step Overs (24/20") (1 Point) or Max Weighted Box Step Overs (14/10 Wall Ball) (3 Points) 

Prior to the start of the workout athletes must choose between one (1) of two (2) movement variations to complete each minute to accumulate points for their team.  Only one athlete working at a time, but teammates may switch out at any time during the minute. To switch athletes inside the minute, athletes must cross the start line to ensure only one athlete is inside the workout space.  Athletes must declare one movement option for each minute and stick with it for all four rounds of the EMOM.   

Movement Standards:

Wall Ball Shots: athlete descends into a squat while holding the ball. At the bottom, the hip crease must clearly pass below the top of the knees. Athlete stands up and, in one continuous motion, throws the ball to the target.The ball must contact the designated target. Men’s target is 10’ and women’s target is 9’.

Air Squats: From a standing start with hips and knees fully extended, the athlete squats until the hip crease passes below the top of the knees and then returns to full hip and knee extension with the chest upright.

Pistols: From standing on one leg, the athlete squats until the hip crease passes below the top of the knee of the working leg and then returns to full hip and knee extension without the non-working foot contacting the ground.

Box Step Overs: Step onto the box with one foot then step down on the opposite side; both feet must touch the top of the box.

Box Step Overs with a wall ball: Step onto the box with one foot then step down on the opposite side; both feet must touch the top of the box. May hold the wall ball in any manner desired but it must not touch the box or ground until rep is complete. 

EVENT 4:  CHAIN REACTION

Minutes:  48:00-58:00

Complete 2 Rounds For Time (10 Minute Time Cap): 

40 Kettlbell Swings (16/12)

30 Deadlifts (75/55)

20 Goblet Squats 

10 Bike Calories - follow the leader style

Score = Time to Complete as a Team

Workout Flow: 

One athlete is working at a time for the entire workout. Athletes will split the reps for the kb swings, deadlifts, and goblet squats. Each athlete will complete 10 calories on the bike in a follow the leader style. This sequence must be completed for two rounds for time. 

Movement Standards: 

Kettlebell Swings:  ​​Kettlebell starts between the legs and is swung to full extension with hips and knees locked out and the bell finishing overhead with arms straight.

Deadlift:  Each deadlift rep starts with the bar on the ground and finishes with hips and knees fully extended, shoulders behind the bar, and the bar under control. 

Goblet Squats: Each rep begins with the kettlebell held at the chest and finishes with the hips below parallel at the bottom and full hip and knee extension at the top. 

Calorie Bike:  Bike cals must start at zero and you cannot get off of the bike until 10 calories are on the screen.

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