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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;

Orangetheory 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

If you’re new to Capture the Flag, prepare for a rewarding challenge. The first half features an intense endurance treadmill block paired with a lighter floor template. The second half is a thrilling 23-minute run/row/rep partner workout. The aim is to accumulate as many meters as possible on the rower, striving to reach one of the three flag distances: green, orange, or red. This workout is a fantastic blend of endurance and teamwork.

2G Template

Tread Block 1 (10 min)

  • 2 min push
  • 1 min base
  • 1 min push
  • 1 min base
  • 2 min push
  • 1 min base
  • 1 min AO

Floor Block 1 – 10 minutes circuit

  • 12 / 10 / 8 / 6 x TRX squat to high row
  • 12 / 10 / 8 / 6 x kneeling bicep curl
  • 12 / 10 / 8 / 6 total x low plank alt wide knee drive
  • 12 / 10 / 8 / 6 x back extension to lat pulldown
  • Repeat, decreasing reps by 2 each round

Run / Row Block – 23 minutes – do not reset row monitor

  • Exercises:
    • 12 x medicine ball squat to press
    • 12 total x medicine ball lateral lunge
    • 12 x double crunch
  • Tread distance 1: 320m (0.2 miles) @ push pace
  • Tread distance 2: 240m (0.15 miles) @ push to AO pace
  • Tread distance 3: 160m (0.1 miles) @ AO pace
  • For the run/row:
    • Partner A rows whilst Partner B does exercises and treads 1
    • Partner B swaps with Partner A who does exercises and treads 1 whilst Partner B rows
    • Partner A swaps with Partner B who does exercises and tread 2 whilst Partner A rows
    • Partner B swaps with Partner A who does exercises and treads 2 whilst Partner B rows
    • Repeat until time:
      • Partner A swaps with Partner B who does exercises and tread 3 whilst Partner A rows
      • Partner B swaps with Partner A who does exercises and treads 3 whilst Partner B rows
    • Last 30 seconds is an all-out on the rower for whoever is last on it

3G Template

Warm Up Tread Block 1 (5.5 mins)

  • 90s push
  • 60s base
  • 90s push
  • 60s base
  • 30s all out

Warm Up Row Block 1 (5.5 mins)

  • 400m row
  • 12x squat to calf raise
  • 200m row
  • 12x squat to calf raise
  • 100m row
  • 12x squat to calf raise
  • row for distance

Warm Up Floor Block 1 (5.5 mins)

  • 12 / 10 / 8 x TRX bicep curl
  • 12 / 10 / 8 x plank spiderman
  • 12 / 10 / 8 x floor exercise (we were on our stomachs and lifted arms)
  • repeat until time


  • Select a team of 3
  • 1 Person starts on each station
  • Reset rower, the total distance on the rower will be recorded as the groups benchmark distance
  • When the floor block person completes their exercises, everyone rotates (rotate approx. every 2-3 mins) i.e. floor person moves to tread, tread person moves to rower, rower person moves to floor.

Floor Block – Capture the Flag

  • 12 x medicine ball squat to press
  • 12 total x medicine ball lateral lunge
  • 12 x medicine ball exercise
  • 12 x medicine ball double crunch

Tread Block – Capture the Flag

  • Base run

Row Block – Capture the Flag

  • Row as hard as you can!

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.

Capture the Flag is Suitable for all Fitness Levels

Absolutely. The workout is designed to be adaptable, allowing everyone to engage at their own pace and challenge themselves based on their fitness abilities. Its focus on personal progress makes it an inclusive workout for all participants.

How do you prepare for the Orangetheory Capture the Flag?

  • Hydrate and Fuel Up: Ensure you are well-hydrated and have eaten a balanced meal or snack before the workout.
  • Arrive Early: Familiarize yourself with the workout layout and stations by arriving a few minutes before the class.
  • Choose the Right Partner: Find a partner with whom you are compatible in terms of fitness level and goals.
  • Communicate with Your Partner: Effective communication with your partner is key for smooth transitions between stations.
  • Set Personal Goals: Establish realistic goals with your partner based on your fitness level.
  • Dress Comfortably: Wear comfortable workout attire and appropriate athletic shoes.
  • Listen to the Coach: Pay close attention to the coach’s instructions and demonstrations.
  • Learn Rowing Technique: If you’re unfamiliar with rowing, ask the coach for tips on proper technique. If you need to see this video https://youtu.be/ZN0J6qKCIrI?si=4hVs7B_LuQa2sp4Q
  • Stay Positive and Have Fun: Embrace the spirit of camaraderie, encourage your partner, and enjoy the challenge.
  • Cool Down and Stretch: Take time to cool down and stretch your muscles after the class.
  • Stay Hydrated and Refuel: Drink plenty of water and refuel with a balanced post-workout meal or snack.


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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Written by

Jennifer Lewis

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