Orangetheory Capture the Flag Workout

Orangetheory Capture the Flag Workout

Orangetheory Fitness offers a variety of unique activities to make workouts fun and engaging, and one such activity is “Capture the Flag.” This partner workout involves rowing challenges where two or three partners work together to capture as many flags as possible.

Exciting to know more? Just keep reading.

What Is Orangetheory Capture the Flag?

Orangetheory Capture the Flag is an exciting partner workout offered by Orangetheory Fitness. In this unique activity, participants work together in teams of two or three to complete a rowing challenge and capture as many flags as possible. Each flag represents a specific rowing milestone, and the main goal is to row a combination of the longest distance possible to earn these milestones.

How Does Orangetheory Capture the Flag Work?

During the Capture the Flag workout, partners take turns on the rower while the other(s) perform exercises on the treadmill and floor circuits.

As they complete the set treadmill and floor circuits, partners switch stations, allowing each member to participate in all aspects of the workout.

The ultimate objective is to row the furthest distance as a team and achieve the milestones represented by the different colored flags.

Orangetheory Capture the Flag

Capture the Flag 2G:

In this format, the class consists of two partners, Partner A and Partner B. Partner A works on the rower, while Partner B performs exercises on the treadmill and floor.

After a set duration, the partners interchange stations, allowing each partner to experience both the rower and the treadmill/floor circuits.

This partner session typically lasts for 23 minutes.

Capture the Flag 3G:

The 3G class accommodates more participants, usually divided into three groups of 12 people each. In this setting, there are three partners, Partner A, Partner B, and Partner C.

Partner A works on the rower, Partner B performs exercises on the treadmill, and Partner C works on the floor circuits.

The partners continue with their exercises until they are tagged out by the next partner, creating a rotation among the three stations.

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What Are the Milestones and Flags in Capture the Flag?

Orangetheory Capture the Flag Milestones

There are three different colored flags in Capture the Flag, each representing a specific rowing milestone:

  • Green Flag: Earned after rowing 3000 meters.
  • Orange Flag: Earned after rowing 4000 meters.
  • Red Flag: The coveted milestone, earned after rowing an impressive 5000 meters.

How Is the Workout Structured?

The Capture the Flag workout typically starts with two blocks (Tread and Floor) of 10 minutes each. Following these blocks, the 23-minute Capture the Flag challenge begins.

In a 2G class, there are two partners, and in a 3G class, there are three partners.

The workout involves cardiovascular endurance, strength training exercises, and team collaboration.

Orangetheory Capture the Flag Template:

Tread Block – 10 minutes:

  • 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 minutes:

  • 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 for Distance – Do Not Reset Monitor
  • 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

What Happens When Partners Reach Milestones?

As partners reach milestones during the workout, they are awarded colored flags to mark their accomplishments.

The more flags a team captures, the closer they come to winning. Partners with the highest total rowing distance may even receive Orangetheory prizes.

Is Capture the Flag Suitable for All Fitness Levels?

Yes, Capture the Flag is designed to be inclusive and adaptive, making it suitable for participants of all fitness levels. It allows individuals to work at their own pace and challenge themselves according to their abilities.

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What Should Participants Expect in a Capture the Flag Class?

In a Capture the Flag 2G class, partners will alternate between the rower, treadmill, and floor exercises for a duration of 23 minutes.

In the 3G class, with three partners, the rotation continues for approximately 23 minutes. The workout involves both cardiovascular endurance and strength training exercises.

Strategies and Tips for Success:

  • Choose a partner with similar shoe sizes to save time adjusting the rower straps.
  • Focus on rowing for longer distances rather than rowing at high speeds.
  • Save energy for the rower, but maintain good form and effort on the floor exercises and treadmill.
  • Encourage and support your partner(s) throughout the workout, emphasizing teamwork and camaraderie.
  • Don’t be discouraged by comparing yourself to others; the challenge is about personal growth and fun.

How you prepare for the Orangetheory Capture The Flag?

Preparing for the Orangetheory Capture The Flag workout can help you make the most out of this fun and challenging partner session. Here are some tips to help you get ready:

Hydrate and Fuel Up: Ensure you are well-hydrated and have eaten a balanced meal or snack before the workout. Capture The Flag can be intense, so having enough energy is essential.

Choose the Right Partner: If possible, find a partner with whom you have good compatibility in terms of fitness level and goals. A supportive and like-minded partner can make the experience more enjoyable.

Dress Comfortably: Wear comfortable workout attire and appropriate athletic shoes that provide support during the treadmill and floor exercises.

Arrive Early: Arriving a few minutes before the class allows you to familiarize yourself with the workout layout and stations.

Listen to the Coach: Pay attention to the coach’s instructions and demonstrations during the class briefing. Understanding the workout structure and goals will help you perform better.

Set Personal Goals: Set realistic goals for yourself and your partner based on your fitness level. Discuss with your partner how you can work together to achieve milestones.

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Warm-Up Properly: Engage in the warm-up exercises provided by the coach to prepare your body for the workout ahead.

Rowing Technique: If you’re not familiar with rowing, ask the coach for tips on proper rowing technique. Efficient rowing can help you accumulate more meters.

Communicate with Your Partner: Effective communication with your partner is key to smooth transitions between stations. Discuss your strategies and be supportive of each other.

Stay Positive and Have Fun: Embrace the spirit of camaraderie and enjoy the challenge. Encourage your partner and celebrate each other’s achievements throughout the workout.

Cool Down and Stretch: After the class, take time to cool down and stretch your muscles to aid in recovery.

Stay Hydrated and Refuel: Drink plenty of water after the workout to rehydrate and refuel with a balanced post-workout meal or snack.

Remember, the Capture The Flag workout is not just about winning but also about building friendships, pushing your limits, and having fun.


Orangetheory Capture the Flag is an exciting and fun partner workout that fosters a sense of community and friendly competition. It’s a unique way to challenge yourself, work with others, and achieve new fitness milestones.

Whether you are a seasoned athlete or just starting your fitness journey, Capture the Flag offers an inclusive and enjoyable workout experience.

Remember, the ultimate goal is to push your limits, have fun, and create lasting memories with your workout buddies. So, next time you step into an Orangetheory Capture the Flag class, get ready to row, run, and capture those flags!

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