Orangetheory Capture the Flag Workout

Orangetheory Capture the Flag: an exciting and dynamic partner workout experience offered by Orangetheory Fitness. This innovative activity combines the thrill of competition, the power of teamwork, and the energy of rowing challenges.

In teams of two or three, participants embark on a journey to capture as many flags as possible, with each flag representing a significant rowing milestone.

The primary objective is to collectively row the longest distance, pushing boundaries and unlocking achievements along the way. Orangetheory Capture the Flag is a unique and engaging fitness adventure that brings people together, ignites motivation, and delivers exhilarating results.

Get ready to row, compete, and conquer!

What Is Orangetheory Capture the Flag?

Orangetheory Capture the Flag is a fun workout that you and a buddy can do together. In this unique activity, people work in teams of two or three to finish a rowing challenge and capture as many flags as they can. Each flag represents a different rowing milestone, and the main goal is to row a combination of the longest distances possible to reach these benchmarks.

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 Does Orangetheory Capture the Flag Work?

In the Capture the Flag workout, partners alternate between the rower and exercises on the treadmill and floor circuits. As they finish each set of circuits, partners switch stations, ensuring everyone engages in all aspects of the workout.

The primary goal is to collectively row the farthest distance and reach the milestones represented by the various colored flags.

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.

This partner session typically lasts for 23 minutes.

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.

What Happens When Partners Reach Milestones?

Throughout the workout, there are three distinct milestones: 3000 meters (green color flag), 4000 meters (orange color flag), and 5000 meters (red color flag).

As partners achieve these milestones, they earn colored flags to symbolize their achievements. The accumulation of flags brings teams closer to victory.

Moreover, partners with the highest total rowing distance may be eligible for exclusive Orangetheory prizes.

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.

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.

Orangetheory Capture the Flag 2G Template:

Goal distances for the rower:

  • Green: 3000m
  • Orange: 4000m
  • Red: 5000m+

Tread Block 1

  • 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 tread 1
    • Partner B swaps with Partner A who does exercises and tread 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 tread 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 tread 3 whilst Partner B rows
    • Last 30 second is an all out on the rower for whomever is last on it

Orangetheory Capture the Flag 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

The Capture the Flag challenge is eagerly anticipated by some, particularly those who excel in rowing and running. However, it can be daunting for individuals who may not feel as confident in these areas. Exercising toward personal goals is important, but it can feel disheartening to think you might be letting your partner down, right?

The partner challenge is designed for everyone to participate. While there may be individuals who inadvertently make you feel self-conscious about your performance, the majority at Orangetheory will offer encouragement, even when you feel you might be lagging behind. Here are several strategies that can help you navigate the challenge:

  • Opt for a partner with similar shoe sizes to avoid frequent adjustments to the rower straps, saving crucial time essential for accumulating rower points.
  • Focus on endurance rather than speed when rowing, as distance, not sprints, holds significance in this challenge.
  • Conserve your energy for the rower, as it plays a pivotal role. However, ensure you maintain proper form on the Floor, particularly with exercises like elbow to knee, using the Treadmill as a recovery platform when necessary.
  • Give it your all, and don’t be hard on yourself if you feel you’re not matching your partner. The challenge is about bringing out the best in yourself.
  • If your partner has a slower pace, offer them encouragement and ensure they feel that they are contributing to your collective goals as partners. Make them comfortable with their pace, emphasizing that friendship and partnership hold more significance than winning. Your support might just foster a lasting friendship.

How do you prepare for the Orangetheory Capture the Flag?

It’s important to prepare adequately for your rowing session. Here are some key tips to consider:

  • Hydrate and Fuel Up: Make sure 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.
  • 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.

These tips will help you make the most of your rowing session and contribute to a rewarding and enjoyable workout experience.


Orangetheory’s Capture the Flag presents an exhilarating partner workout, promoting a sense of community and camaraderie through friendly competition. It’s a distinctive opportunity to challenge yourself, collaborate with others, and reach new fitness achievements.

Whether you’re an experienced athlete or just beginning your fitness journey, Capture the Flag provides an inclusive and enjoyable workout experience for all.