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What Is Capture the Flag Orangetheory ? Tips & Template

Orangetheory has a spectrum of unique activities that break the monotony of regular classes and make the classes fun. And while OTF is more of a personal fitness goal, activities like Capture the Flag give you an opportunity to create a workout buddy.

Orangetheory Capture the Flag is a partner workout where 2 or 3 partners work together. It’s a rowing challenge where you work with a team to capture as many flags as possible.

Those flags are:

  • Green Flag for 3000 meters row
  • Orange Flag for 4000 meters row
  • Red Flag for 5000 meters row that represents the milestone.

Usually, one person is on the rower while the other one(s) works out on the treadmill and floor circuits. After the set tread and floor circuits, the partners exchange. The main goal in Capture the Flag is to row a combination of the longest distance possible for the partners, and in set milestones, the partners receive flags.

It’s my absolute favorite endurance signature workout! keep it simple. Your goal? Rack up as many meters on the rower as possible. One partner is completing an exercise and treadmill circuit while one partner is racking up meters and you’ll keep trading off, accumulating meters on one rower someone is always working so there is no way to let. A partner down and your focus as always is getting your work in! It is a fun and wild endurance block and the goal is simple row row and rowwwwwww!

Capture The Flag Signature Workout Day: You will start with two blocks (Tread and Floor) of 10 minutes each. Then the 23-minute Capture the Flag will begin.

Capture the flag 2G: This group consists of 2 partners. Such as Partner A and Partner B. Partner A works in the rower, and Partner B works on the Treadmill and Floor. After a set duration of time, the groups interchange the stations.

Capture the flag 3G: This group consists of 3 Partners. Such as Partner A, Partner B, and Partner C. Partner A works in the rower, Partner B performs on the Treadmill, and Partner C works on Floor. After a set duration of time, the groups interchange the stations.

Keep scrolling for more details and templates for the Orangetheory Capture the Flag 2G and 3G classes.

Related: What to Wear to Orangetheory (OTF Dress Code)?

So, Capture the Flag?

You will definitely catch the flag! Since the distance on the rower sets the milestone, you work together to row as much distance as possible. However, this distance will not reflect on your Personal Record.

Once you hit certain marked milestones, the instructor will bring you a colored flag that represents the milestone.

The more flags you capture as partners. The closer you come to winning, the partners with the highest rower distance get Orangetheory prizes.

Over and above that, the studio strives to get as many flags as possible, making the challenge even more fun for everyone.

Let’s dive into each of these classes to get the concept better;

Capture the Flag 2G

Basically, Orangetheory regular classes are divided into 2G and 3G. In 2G classes, there are approximately 24 people divided into groups of 12. While one group is on the Treadmill, the other is either on the rower or the Floor for cross-training. After a set duration of time, the groups interchange the stations.

In Capture the flag 2G, people are asked to partner in twos and given a specific treadmill and rower for each group.

Partner A will take the rower, while partner B will take on the treadmill/ strider/ bike and floor circuits. Partner A should row until partner B finishes a set number of circuits on the Treadmill and the Floor.

Next, partner B will take the rowing machine while partner A will start on the treadmill and floor circuits. Partner B will also row until partner A hits the circuits on the Floor and Treadmill. 

Then, the two will interchange until the time is over. Usually, the whole partner session should take 23 minutes.

Related: 10 Best Shoes for Orangetheory (for Orange 60 & Lift 45)

Orangetheory Capture the Flag 3G

In Orangetheory, 3G refers to classes accommodating more people, usually divided into three groups. The classes take approximately 36 people, divided into groups of 12. Each group is set in its station, rower, treadmill/ strider/ bike and floor circuits.

Capture the flag 3G also partners with people in groups of three, each person on each of the three stations.

So, partner A is set on the rower, partner B on the floor circuits and partner C on the treadmill/ bike/ strider. Partner A on the rower and partner C on the Treadmill continue with their exercise until they are tagged out. Therefore, partner B, who is on the Floor, sets the pace and thus has to move fast. 

Partner B will complete the floor exercises finish the floor exercises, and tag partner C on the Treadmill, who in turn tags partner A, who is on the rower, and partner A moves to the Floor.

The three will rotate among the three stations, with each person getting a chance at each. 

Orangetheory Capture the Flag Template

Tread block- 10 min

120-sec push

60-sec base

120-sec push

60-sec base

90-sec push

60-sec base

60-sec push

30 sec all out

Floor Block- 10 min

12 / 10 / 8 / 6 X TRX Squat To High Row

12 / 10 / 8 / 6 X TRX Bicep Curl

12 / 10 / 8 / 6 X Plank Spiderman

12 / 10 / 8 / 6 X Back Extension To Lat Pulldown

Repeat, Decreasing Reps By 2 Each Round

Capture The Flag Block- 23 Minutes

Row Block

Row for Distance- Do Not Reset Monitor

Floor Block

20 X Medicine Ball Squat OH Press

12 Total X Medicine Ball Lateral Lunge

10 X Double Crunch

Tread Block

Block 1: 0.2 Miles

Block 2: 0.15 Miles

Block 3: 0.1 Miles

So, while partner B takes on all these exercises, first on the Floor and then on the Treadmill, partner A will be rowing. Partner B will tag partner A after they complete the set exercises. When they exchange, partner A should also finish the floor and treadmill circuits before relieving partner B from the rower.

Strategies and Tips for Capture the Flag Challenge

Some people look forward to the Capture the Flag challenge, especially those good at rowing and running. However, the challenge can be scary for those of us who feel we are either poor runners or rowers. After all, exercising for personal goals is okay, but it feels bad to feel like you are letting your partner down, right?

The good news is that the partner challenge is for all people. Some people can indeed make you feel bad about yourself and your performance. However, most people at Orangetheory will encourage you even when you feel you are dragging them. Nonetheless, here are some strategies you can employ for the challenge;

  • Choose a partner with whom you have closer shoe sizes to avoid adjusting the rower straps. This will save you time, which is essential for accumulating rower points.
  • Rather than rowing fast, consider rowing longer because the distance and not the sprints count in this challenge.
  • Ensure you save your energy for the rower because that is a big deal. However, also ensure that you get it right on the Floor, elbow to knee, in most cases, while using the Treadmill as your resting ground.
  • Do your best, and don’t feel bad about yourself if you feel that you are no match for your partner. The challenge is about bringing out the best in yourself.
  • If you have a slower partner, encourage them and make them feel they contribute to your overall goals as partners. Make them feel it is okay to be slow and that friendship and partnership are more important than winning. You may just have created a best friend out of your politeness.


Orangetheory Capture the Flag is a fun activity that gives you new friends, especially if you go without a partner. It also changes the studio environment, as everyone aims at getting more flags for their group and the studio.

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