What is a good score for XENOM 008?

Good scores for XENOM 008 depend on your fitness level: Elite athletes achieve over 32.5 reps, advanced athletes target 90 reps-32.5 reps, intermediate athletes aim for 147.5 reps-90 reps, and beginners should focus on proper form over hitting 147.5 reps.

What is considered a good XENOM 008 score?

A good XENOM 008 score for most CrossFit athletes is between 147.5 reps-90 reps (intermediate level). Elite scores are over 32.5 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in XENOM 008?

Your XENOM 008 target should match your fitness level. Beginners should aim for around 147.5 reps with good form, while advanced athletes can target 90 reps-32.5 reps. Always prioritize proper movement over maximum reps.

How do I scale XENOM 008?

XENOM 008 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does XENOM 008 work?

XENOM 008 primarily works the muscles involved in Burpee, Ski Erg, Air Bike. This workout develops muscular endurance.

Workout Description

12-minute AMRAP: 30 Burpees Over the Line 30/24 cal Echo Ski 30/24 cal Echo Bike 30 Burpees Over the Line 30/24 cal Echo Bike 30/24 cal Echo Ski AMRAP Burpees in remaining time

Why This Workout Is Very Hard

Despite requiring zero barbell or gymnastics skill, this 12-minute AMRAP is brutally cardiovascular. The average athlete likely can't complete the full sequence — 30 burpees into 30 cal ski into 30 cal bike alone takes ~8-9 minutes. The second set of 30 burpees arrives with lungs already destroyed. No rest exists anywhere; all movements compound respiratory and full-body fatigue simultaneously, creating relentless 12:00 work-to-rest pressure.

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A 12-minute AMRAP combining burpees, Echo Ski, and Echo Bike creates a relentless cardiovascular demand. All three movements sustain elevated heart rate with zero rest, making this a near-pure aerobic and anaerobic capacity test.
Stamina (8/10): High-volume burpees combined with significant calorie targets across two machines taxes muscular endurance in the shoulders, legs, core, and hip flexors simultaneously, demanding sustained full-body output throughout the entire 12 minutes.
Speed (8/10): Efficient movement cycling, fast transitions between machines, and aggressive pacing on both the burpees and calorie targets are essential. The closing AMRAP burpees functions as a sprint, rewarding athletes who manage speed and fatigue simultaneously.
Power (3/10): Burpees include a jump element requiring brief explosive output, and Echo Bike drive strokes benefit from powerful leg extension. However, the sustained nature of the AMRAP shifts the stimulus away from true explosive power toward paced output.
Flexibility (2/10): Burpees require basic hip flexion, thoracic extension, and shoulder mobility. Echo Ski and Echo Bike demand standard range of motion. No extreme positions are required; fundamental movement mechanics suffice throughout.
Strength (1/10): No external loading exists in this workout. All movements are bodyweight or light-resistance machine-based, making maximal strength production virtually irrelevant. Relative bodyweight control in burpees is the only minor strength consideration.

Movements

Burpee
Ski Erg
Air Bike

Scaling Options

Reduce calories to 20/16 on both machines to keep transitions faster and total volume manageable. Reduce burpees to 20 per set. Substitute regular burpees (no line) if coordination or mobility makes burpees over the line inefficient. If no Echo Ski is available, substitute a rower at the same calorie target or use a 200m run. If only one machine is available, alternate between sets of it. For beginners, consider reducing to a single pass through the sequence (30 Burpees, 20/16 cal machine, 20/16 cal machine) as a 12-minute AMRAP, capping rounds at 2.

Scaling Explanation

Scale if you cannot sustain burpees for 60+ reps over 12 minutes without extended rest breaks, or if your machine pacing drops below a reasonable threshold (e.g., taking over 3.5 minutes for 24 calories on the bike). The goal is to keep moving for the full 12 minutes with minimal standing rest. If an athlete finishes the full chipper with over 2 minutes to spare, the Rx volume is appropriate. Prioritize intensity over volume — a scaled athlete moving at 80-85% effort the entire 12 minutes will get a far better stimulus than an Rx athlete resting 30 seconds between movements. Athletes with lower back sensitivity should monitor burpee mechanics closely and reduce volume before substituting the movement entirely.

Intended Stimulus

A hard, sustained 12-minute conditioning effort targeting your aerobic engine and mental toughness. This is not a sprint — it's a relentless grind that demands you manage intensity across repeated high-demand movements. The primary challenge is conditioning and mental fortitude: learning to keep moving when your lungs and legs are screaming. Expect serious cardiovascular and muscular fatigue, especially in the hips, quads, and shoulders. Most athletes will not complete the full sequence, so the AMRAP burpees at the end serve as a true differentiator for the fittest in the room.

Coach Insight

The biggest mistake athletes make here is blowing up on the first 30 burpees — resist that urge. Set a pace you can sustain for all 60+ burpees across the workout. Aim for a methodical, nose-breathing rhythm on burpees: step out, step in, or a slow controlled hop. On the Echo Ski, drive with your legs and engage your core — don't just pull with your arms. On the Echo Bike, keep a smooth, powerful stroke and avoid mashing. Target 75-80% effort on both machines, not max output. The second set of burpees (movement 4) is where workouts like this are won or lost — mentally commit before you get there. Rep scheme tips: do NOT stop the clock for water or standing around — chip away continuously. If you feel great at the halfway point, slightly increase effort on the second machine block. The AMRAP burpees are your sprint finish — leave something in the tank.

Benchmark Notes

Score is total reps (calories counted as reps) including any burpees banked in the final AMRAP window. One full sequence = 180 reps (6 sets of 30). The primary limiters are aerobic capacity and muscular endurance under accumulating fatigue — burpees crush breathing, ski taxes the posterior chain and lungs, bike hammers the legs. Virtually no athlete finishes the sequence in 12 minutes; the question is how deep they get. L1 beginners (~20 reps) struggle to sustain even the opening burpees at pace. L5 intermediates (~135 reps) push hard through the first bike but stall on the second round of burpees, reaching the bike or just past it. L10 elites (~280 reps) complete the full 180-rep sequence around 8:30-9:00 and bank 80-100 extra burpees; they sustain sub-2:00 ski cals, sub-90s bike cals, and sub-75s burpee sets even deep into fatigue. Transitions between machines are fast (10-15s) for all levels but add up. Female targets reflect gendered calorie targets (24 cal vs 30 cal) which trim roughly 15-20 seconds per machine segment, partially offsetting generally lower absolute output on burpees and cardio machines versus males.

Modality Profile

3 total movements: Burpee Over The Line is Gymnastics (1/3 ≈ 33% → 30%), while Echo Ski and Air Bike are both Monostructural cyclical cardio machines (2/3 ≈ 67% → 70%). No external load movements present, so Weightlifting is 0%.

Training Profile

Attribute	Score	Explanation
Endurance	9/10	A 12-minute AMRAP combining burpees, Echo Ski, and Echo Bike creates a relentless cardiovascular demand. All three movements sustain elevated heart rate with zero rest, making this a near-pure aerobic and anaerobic capacity test.
Stamina	8/10	High-volume burpees combined with significant calorie targets across two machines taxes muscular endurance in the shoulders, legs, core, and hip flexors simultaneously, demanding sustained full-body output throughout the entire 12 minutes.
Strength	1/10	No external loading exists in this workout. All movements are bodyweight or light-resistance machine-based, making maximal strength production virtually irrelevant. Relative bodyweight control in burpees is the only minor strength consideration.
Flexibility	2/10	Burpees require basic hip flexion, thoracic extension, and shoulder mobility. Echo Ski and Echo Bike demand standard range of motion. No extreme positions are required; fundamental movement mechanics suffice throughout.
Power	3/10	Burpees include a jump element requiring brief explosive output, and Echo Bike drive strokes benefit from powerful leg extension. However, the sustained nature of the AMRAP shifts the stimulus away from true explosive power toward paced output.
Speed	8/10	Efficient movement cycling, fast transitions between machines, and aggressive pacing on both the burpees and calorie targets are essential. The closing AMRAP burpees functions as a sprint, rewarding athletes who manage speed and fatigue simultaneously.