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The workout is typically structured as a 23-minute partner block designed to test cardiovascular endurance and teamwork:

: 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. capture-the-flag-otf

: 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. The workout is typically structured as a 23-minute