: Teams (often in pairs or groups of three) compete to reach specific distance milestones on the rower.
For a detailed breakdown of the workout's structure and member experiences, the following resources are highly regarded: capture-the-flag-otf
: Visual summaries of class energy and leaderboards can often be found on studio-specific Instagram pages . : Teams (often in pairs or groups of
: Success relies on maintaining a steady "push" effort rather than sprinting, allowing for quick transitions between stations without rest. Resources and Community Insights 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.
The workout is typically structured as a 23-minute partner block designed to test cardiovascular endurance and teamwork: