WOD: Boot + Boot — Clean, Deadlift, Burpee
Saturday, May 16, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 2 Rounds 10 Knees to Chest 10 Hip Bridges 5 Down Dog to Seal
2 Rounds 24 Jumping Jacks 8 DB Deadlifts 4 Walkout Pushups
Score type: Not Scored
Prep
2 Rounds :30sec Bike 4 DB Power Cleans 2-4 Burpees to Target
Score type: Not Scored
Boot
Every 6min For 30min 24/18 Bike Cal 16 Deadlifts (225/155lbs) 8 Burpee Pullups
Boot
Every 6min For 30min 24/18 Bike Cal 12 DB Cleans 6 Burpees to Target
What Makes This Workout Effective
Boot runs two tracks simultaneously in class — Boot 1 (heavy barbell) and Boot 2 (dumbbell) — both inside the same 6-minute window, repeated 5 times. The bike calorie buy-in opens every round and sets your ceiling. Go hard on the bike and you arrive at the deadlifts or cleans already burning. Cruise too long and you’re eating into barbell time. The discipline is finding the machine pace that gets you there with gas left. Burpee pull-ups close Boot 1 — you have to control your breath before the bar or they fall apart. Five rounds of this with no additional rest between the two tracks is the conditioning test.
Scaling Options
| Level | Boot 1 | Boot 2 |
|---|---|---|
| Rx | 24/18 Cal Bike | 225/155 lb Deadlifts | 8 Burpee Pull-ups | 24/18 Cal Bike | 12 DB Cleans | 6 Burpees to Target |
| Scaled | 18/12 Cal Bike | 155/105 lb Deadlifts | 8 Burpee Ring Rows | 18/12 Cal Bike | 8 DB Cleans (lighter DB) | 4 Burpees to Target |
| Beginner | 12/9 Cal Bike | 95/65 lb Deadlifts | 8 Burpees | 12/9 Cal Bike | 6 DB Cleans (light) | 4 Burpees to Target |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 15 min | Machine, hip bridges, DB deadlifts, walkout push-ups |
| Prep | 8 min | Bike, DB power cleans, burpees to target — 2 rounds |
| WOD | 30 min | Two concurrent Boot groups rotating; 5 rounds of 6min |
| Cooldown | 5 min | Recovery and mobility. |
FAQ
Q: How do I maintain a flat back during the DB Deadlifts and heavy Deadlifts?
A: Focus on pushing your hips back and keeping your chest up, ensuring the weight stays close to your center of gravity to protect your lumbar spine.
Q: What is the best way to scale the 225/155lb Deadlifts if the weight is too heavy?
A: Reduce the weight to a load that allows you to maintain a neutral spine throughout all 16 reps, focusing on a consistent tempo rather than speed.
Q: I’ve never done a Burpee Pullup; where do I start?
A: Start with a standard burpee and a separate pullup or a jumping pullup to get the rhythm down before combining them into one fluid motion.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136