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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Burpee Pull-Up
HIITAdvanced

Burpee Pull-Up

A burpee finished by jumping to a pull-up bar and performing a pull-up. Adds a vertical pull for a demanding full-body conditioning move.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Quadriceps
  • Chest (Pectoralis Major)
  • Cardiovascular System

Secondary muscles

  • Biceps
  • Glutes (Gluteus Maximus)
  • Triceps
  • Abs (Rectus Abdominis)
Sets
3–5
Reps
5–10
Rest
60–120s

How to perform

Burpee Pull-Up movement

Main muscles working (thicker lines)

Starting position

Stand facing a pull-up bar set slightly above your reach.

  1. 1

    Perform a burpee: squat, kick back to plank, push-up, and return feet to hands.

  2. 2

    Jump up and grab the bar with an overhand grip.

  3. 3

    Pull until your chin clears the bar.

  4. 4

    Lower with control and drop down softly to the floor, then repeat.

Breathing: Exhale on the push-up and on the pull; inhale on the way down.

Coaching tips

  • Control the drop

  • Pull chest to bar

  • Stay tight in the plank

Common mistakes

  • Dropping from the bar with straight, stiff legs

  • Swinging wildly on the bar

  • Losing plank position as fatigue builds

Safety notes

  • Make sure the bar is secure and clear of overhead obstacles.

  • Land with bent knees when releasing the bar.

Details

Body parts
Full Body · Back
Equipment
Bodyweight · Pull-Up Bar
Movement
Conditioning · Vertical Pull · Horizontal Push · Jump
Exercise type
Conditioning
Training goals
Conditioning · Endurance · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • BurpeeIntermediate→

Similar Exercises

  • Pull-UpIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.