For the Stache workout, begin with a 400-meter run as a team, ensuring you maintain a steady pace for optimal endurance. After the run, transition directly into 12 push-ups, focusing on full range of motion and proper form to engage the chest and triceps.

Next, perform 31 alternating lunges, stepping forward with control and keeping the front knee aligned over the ankle. Follow this with 19 burpees, emphasizing an explosive jump at the top and maintaining a fluid motion throughout each repetition.

Finally, complete 54 air squats, aiming for depth while keeping the chest up and core engaged. Move smoothly from one exercise to the next, maintaining intensity and minimizing rest to maximize your AMRAP performance.

For the AMRAP 33 workout, adjust the 400-meter run to a distance that is manageable, like 200 meters, or consider a brisk walk if needed. Modify push-ups by performing them on your knees or using an elevated surface to reduce difficulty.

For the alternating lunges, reduce the depth of the lunge or perform them without weights. Lower the burpees by stepping back instead of jumping and removing the push-up if necessary.

For the air squats, use a box or bench for assistance, or reduce the number of repetitions to make it more manageable. Beginners can aim for a total workout time of 20-25 minutes or adjust the repetitions to suit their fitness level.

Your score for the AMRAP 33 workout, known as The Stache, is calculated by counting the total number of full rounds completed during the allotted time, along with any additional repetitions performed after your last completed round.

For this workout, each round consists of a 400-meter run together, followed by 12 push-ups, 31 alternating lunges, 19 burpees, and 54 air squats. To compute your final score, track how many complete rounds you finish and then add any reps from the final round.

For instance, if you complete 8 full rounds and finish with 10 push-ups, your score would be 8 rounds plus 10 additional reps, totaling 8 + 10 = 86 reps.

Start with a steady pace on the 400-meter run. Aim for a comfortable speed that allows you to maintain your breath for subsequent movements.

Break the push-ups into manageable sets, focusing on maintaining good form to avoid fatigue early on. Consider doing sets of 4-6 to keep your energy up.

For the alternating lunges, ensure each step is controlled, and keep your core engaged to maintain balance and stability throughout.

As you approach the burpees, use your legs to push off, making the movement more efficient and saving your upper body strength for later rounds.

During the air squats, keep your weight in your heels and aim for a steady rhythm to maximize your endurance without burning out too early.

The Stache workout consists of an AMRAP 33 format, challenging participants to maximize their effort in 33 minutes.

For this workout, a good score would vary based on the individual's fitness level. Intermediate athletes should aim for 8–10 rounds, while advanced athletes may achieve 12–14 rounds. Elite individuals should strive for 15+ rounds.

Completing more than 300 total repetitions indicates exceptional endurance and strength performance throughout the workout.

In summary, tracking the number of completed rounds and reps is crucial to understanding one's fitness progress with The Stache workout.

The Stache is crafted to test stamina and endurance over an extended period. It combines running with bodyweight movements, ensuring that athletes engage multiple muscle groups while maintaining a high heart rate. The 400-meter run serves as an aerobic baseline, while the push-ups and burpees target upper body strength and cardiovascular fitness.

Alternating lunges and air squats further challenge lower body endurance and stability, making the workout a comprehensive test of functional fitness. Athletes should focus on pacing to sustain energy throughout the 33 minutes, managing fatigue effectively. The workout’s structure promotes resilience, encouraging participants to push through discomfort and maintain proper form, ultimately simulating the demands of real-world activities.

The world record for the workout titled The Stache, performed as an AMRAP for 33 minutes, showcases the capabilities of elite athletes. The top scores in the CrossFit community generally reflect an impressive performance, with unofficial reports indicating athletes completing 20 to 23 rounds.

This high level of output combines intense running, push-ups, lunges, burpees, and air squats, pushing the participants to their limits. Achieving such scores requires not only strength and stamina but also exceptional pacing to maintain performance through each round.

The workout "The Stache" is honoring the legacy of loved ones who have been impacted by cancer. It serves as a tribute to those who have bravely battled this disease and to raise awareness about early detection and prevention.

Through this challenging routine, participants come together to celebrate the strength and resilience of individuals touched by cancer. Each movement symbolizes unity and determination, fostering a sense of community while pushing personal limits.

Ultimately, "The Stache" aims to inspire change and motivate others to support cancer research and advocacy efforts.