Thrill and Sweat: Capture the Flag at Orangetheory Fitness

Orangetheory Fitness has introduced an innovative and exciting workout challenge known as “Capture the Flag at Orangetheory Fitness”. This unique concept merges the fun of a classic childhood game with the intensity of a full-body workout, fostering both competition and community.

Engaging members on multiple levels, Capture the Flag Orangetheory not only pushes physical boundaries but also fosters a sense of camaraderie, making each workout more enjoyable and motivating.

What is Orangetheory Capture the Flag?

Orangetheory Capture the Flag is a fun and engaging fitness challenge offered by Orangetheory Fitness. This challenge encourages participants to push their fitness boundaries by alternating between cardiovascular and strength training exercises.

The objective is to ‘capture’ as many ‘flags’ as possible, with each ‘flag’ representing a specific fitness goal or milestone. Participants compete with themselves and others in their class, fostering a sense of camaraderie and healthy competition.

The end goal of Capture the Flag is not only to improve physical fitness but also to build mental resilience and a positive attitude toward exercise.

How Does Capture the Flag Orangetheory?

Orangetheory’s Capture the Flag is a fun and competitive workout challenge designed to push participants to their limits. In this game, each participant is assigned to one of two teams. The objective is to ‘capture’ the other team’s ‘flag’ by reaching a specific fitness goal faster than the other team.

This goal might be a certain distance on the treadmill, a certain number of repetitions on the rowing machine, or a certain amount of time holding a plank. The first team to reach the goal ‘captures’ the opposing team’s ‘flag’ and wins the game.

This workout not only adds a competitive twist that can motivate participants to push harder but also encourages team spirit and camaraderie among members.

Structure of the Capture the Flag Orangetheory

The structure of the Capture the Flag Orangetheory workout is designed to keep you engaged and challenged. The table below provides a brief overview:

Warm-upA 5-minute light cardio session to prepare your body for the workout.
Treadmill20 to 30 minutes of intervals, incorporating inclines and varying speeds.
Rowing10 to 15 minutes of rowing, focusing on strength and endurance.
Strength20 to 25 minutes of weight training, targeting different muscle groups each day.
Cool downA 5-minute stretch to relax the muscles and bring your heart rate down.

Each phase of the workout is strategically placed to optimize fat burn and build lean muscle, providing a comprehensive and effective workout experience.

Capture the Flag Milestones and Flags

Capture the Flag at Orangetheory presents an exciting opportunity for members to reach new fitness goals and milestones. Here are some key points to consider:

  1. Milestone Flags: These signify reaching a personal fitness goal such as losing a certain amount of weight, completing a specific number of sessions, or reaching a certain level in cardiovascular endurance.
  2. Progress Flags: Given as a form of progress tracking, these flags represent incremental progress toward fitness goals. They may be awarded weekly, monthly, or at any other interval deemed appropriate.
  3. Achievement Flags: These flags are awarded upon reaching major fitness goals. They are a testament to the member’s dedication and commitment to their health and fitness.
  4. Special Event Flags: These are awarded during special events or challenges hosted by Orangetheory. They add an exciting element of competition and camaraderie to the fitness routine.
  5. Motivational Flags: These flags serve as a form of encouragement and motivation. They are awarded to members demonstrating determination and perseverance in their fitness journey.

Orangetheory Capture the Flag workout structure

The Orangetheory Capture the Flag workout structure is as follows:

  1. Warm-up: The session begins with a general warm-up to raise the body’s core temperature and prepare the muscles for the workout ahead.
  2. Treadmill Block: Participants will alternate between walking, jogging, or running at different inclines and speeds. This is the primary cardio component of the workout.
  3. Rowing Block: This section focuses on full-body, low-impact cardio, and strength conditioning, incorporating the use of a rowing machine.
  4. Strength Training Block: Depending on the day, this could involve bodyweight exercises, TRX straps, or free weights. The exercises target multiple muscle groups, enhancing overall strength and endurance.
  5. Capture the Flag Challenge: Periodically, a ‘Capture the Flag’ challenge is incorporated into the workout. Here, participants aim to cover as much distance as possible on their treadmill and rower within a specified amount of time.
  6. Cool-down: The session concludes with a cool-down phase, involving stretching and relaxation to help enhance recovery and reduce muscle stiffness post-workout.

Capture the Flag Orangetheory Activity template

BlockDurationTreadmill (Partner B)Rower (Partner A)Floor Exercises
Warm-Up5 mins– 90s push– 400m row– 12 / 10 / 8 x TRX bicep curl
– 60s base– 12x squat to calf raise– 12 / 10 / 8 x plank spiderman
– 90s push– 200m row– 12 / 10 / 8 x floor exercise (stomach lift)
– 60s base– 12x squat to calf raiseRepeat until time
Capture The Flag 2G23 mins– 0.2 Miles @ push pace (Block 1 on Treadmill)– Row for Distance (Do not reset monitor)– 12 x medicine ball squat OH press
– 0.15 Miles @ push to AO pace (Block 2)– 20 x medicine ball squat OH press– 12 total x medicine ball lateral lunge
– 0.1 Miles @ AO pace (Block 3)– 12 total x medicine ball lateral lunge– 10 x double crunch
Repeat until time– 10 x double crunch
Team Rotation1 min– Quick transition between partners– Quick switch between rower and treadmill– Quick switch of floor exercises
– Rotate stations for continuous activity– Keep the rower monitor running– Maintain a smooth transition between exercises
Cool Down & Stretch5 mins– Light jogging or brisk walking on the treadmill– Easy rowing to cool down– Gentle stretching for major muscle groups
Capture The Flag 3G23 mins– 0.2 Miles @ push pace (Block 1 on Treadmill)– Row for Distance (Do not reset monitor)– 12 x medicine ball squat OH press
– 0.15 Miles @ push to AO pace (Block 2)– 20 x medicine ball squat OH press– 12 total x medicine ball lateral lunge
– 0.1 Miles @ AO pace (Block 3)– 12 total x medicine ball lateral lunge– 10 x double crunch
Repeat until time

Detailed template for both 2G and 3G classes

Orangetheory Fitness offers two class formats: 2G and 3G. The 2G class, or ‘two-group’ class, involves participants alternating between the treadmill and the weight floor for a balanced, full-body workout, while the 3G, or ‘three-group’ class, adds a rowing component to the mix.

In a 2G class, participants spend approximately half the time doing cardio on the treadmill and the other half strength training on the weight floor. The 3G class breaks the session into three parts: treadmill work, weight room exercises, and rowing.

The rowing component focuses on power and strength, providing an intense cardiovascular workout that complements the treadmill and weight floor segments. Each workout is designed to maintain heart rates within the ‘Orange Zone,’, encouraging maximum calorie burn and boosting metabolism, both during and after the class.

General Structure for both 2G and 3G classes

2G Class3G Class
Class Duration60 min60 min
Treadmill block30 min20 min
Rowing block12 min14 min
Weights block18 min12 min
Cool DownIncludedIncluded

This is a general template and the actual class structure may vary. Both 2G and 3G classes at Orangetheory Fitness are designed to elevate heart rate and promote fat burn, with the difference essentially being in the distribution of time across treadmill, rowing, and weights.

Also Read: What Is Dri Tri At Orangetheory?

What Happens When Partners Reach Milestones?

When partners reach milestones in the Capture the Flag Orangetheory challenge, several exciting things happen. First and foremost, reaching a milestone is an indication of progress it signifies that the individual has been consistent in their fitness journey and is making strides towards their personal goals.

Additionally, Orangetheory often celebrates these achievements by providing rewards. These rewards can range from unique merchandise to discounts on membership fees, and serve as a form of recognition and motivation. Encouragingly, these milestones not only represent personal achievement but also contribute to the overall team score, fostering a sense of camaraderie and mutual support among members.

Strategies and Tips for Success

To excel in the Capture the Flag Orangetheory competition, it’s essential to have a solid strategy and a few tricks up your sleeve.

  • Consistent Effort: Attending classes regularly, perhaps 3-4 times a week, can significantly boost your performance. Consistency helps improve stamina, speed, and overall fitness levels, all of which are vital for success in the competition.
  • Well-Rounded Workouts: Don’t skimp on any aspect of your workout. Ensure you are paying equal attention to both cardio and strength training. Remember, the more varied your fitness routine, the more balanced your performance will be.
  • Teamwork: Since Capture the Flag is a team event at Orangetheory, working cohesively with your teammates is crucial. Open communication, understanding each other’s strengths and weaknesses, and supporting one another can make a significant difference.
  • Adequate Rest: While training hard is important, it’s equally essential to allow your body to recover. Ensure you are getting adequate sleep and taking rest days in between intense workouts.
  • Nutrition: Consuming a balanced diet rich in proteins, good fats, and complex carbohydrates can provide the energy required for the competition. Stay hydrated as well to ensure optimal performance.

How to Prepare to Capture the Flag Orangetheory?

Preparing for Orangetheory’s Capture the Flag event requires a combination of physical fitness and strategic thinking. Here are some useful tips:

  • Develop Cardiovascular Endurance: Regular Orangetheory classes are an excellent way to condition your body. Aim to attend at least three classes per week to increase your endurance.
  • Improve Strength: Strength training is vital to your success in this event. Incorporate resistance and weight training into your routine to build muscle and prevent injuries.
  • Teamwork: Capture the Flag is a team event, so it’s crucial to work cohesively with your teammates. Plan your strategies ahead of time and communicate effectively during the game.
  • Understand The Rules: Make sure you completely understand the rules of the game. This includes knowing what constitutes a capture, what happens when the flag is dropped, and how to defend your flag.
  • Nutrition and Hydration: Proper nutrition and hydration can significantly impact your performance. Ensure you’re eating a balanced diet and staying adequately hydrated, especially on the day of the event.

Remember, the key to success in Orangetheory’s Capture the Flag event is preparation, teamwork, and most importantly, having fun!


In conclusion, the Capture the Flag challenge at Orangetheory is much more than a game. It’s a dynamic, exciting, and rewarding experience that pushes your fitness boundaries and instills a sense of camaraderie and fun in your workout regimen.

This challenge, while aiming to foster competitiveness, also cultivates a spirit of teamwork and collective accomplishment. It’s a testament to Orangetheory’s innovative approach to fitness, blending the physical and the mental, the individual and the collective, strength and endurance.

Remember, in the realm of Orangetheory, it’s not just about capturing the flag but capturing the spirit of resilience, determination, and peak performance.

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Hello, I'm Ankit, an engineering student and a blogger. I love to write about various topics that interest me and help others to learn new things I have a passion for blogging and sharing my knowledge and experiences with my readers

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