Capture-the-flag-otf

For a detailed breakdown of the workout's structure and member experiences, the following resources are highly regarded:

: The Orangetheory Fitness Website offers general context on how these signature challenges fit into their science-based heart rate training. capture-the-flag-otf

: While one partner rows for distance, the other(s) complete a series of treadmill and weight floor exercises. Partners swap roles once the non-rowing tasks are finished. For a detailed breakdown of the workout's structure

: Teams (often in pairs or groups of three) compete to reach specific distance milestones on the rower. 000+ meters earns a red flag.

: Milestone achievements are marked by virtual or physical "flags"—for example, reaching 3,000 meters might earn a green flag, while 5,000+ meters earns a red flag.