Burpee Pull Up
Primary
Full Body
Secondary
Chest, Back, Shoulders
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The burpee pull-up combines ground-based conditioning with upper-body pulling, creating one of the most demanding full-body exercises possible. This movement appears frequently in CrossFit workouts and builds both conditioning and muscular endurance across pushing and pulling patterns.
When to use it
Use for high-intensity conditioning and metabolic training.
Who it's for
Advanced athletes with proficient burpees and pull-ups seeking challenge.
Jump straight up to grab the bar efficiently—don't waste energy reaching forward. Complete a full push-up in the burpee portion and a full pull-up (chin over bar) at the top. Use kipping for conditioning workouts or strict pull-ups for strength emphasis.
What muscles does the Burpee Pull Up work?
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Step-by-step: Burpee Pull Up
- 1
Stand under a pull-up bar within jumping reach distance.
- 2
Drop down and perform a standard burpee with push-up.
- 3
Explosively jump up and grab the pull-up bar.
- 4
Perform a full pull-up, chin clearing the bar.
- 5
Drop down from the bar and immediately repeat.
- 6
Maintain controlled form throughout all repetitions.
What are the best tips for the Burpee Pull Up?
Jump straight up to grab the bar efficiently.
Use kipping for conditioning or strict for strength.
Pace yourself as this exercise is highly demanding.
Ensure bar height allows safe jumping and dropping.
When to Use the Burpee Pull Up
Use for high-intensity conditioning workouts when maximum metabolic demand is desired. Common in CrossFit benchmarks and competition workouts. Program 3-4 sets of 6-10 reps with 2 minutes rest, or integrate into AMRAP-style workouts.
Mistakes to watch for on the Burpee Pull Up
Skipping the push-up portion of the burpee.
During any pressing movement like the Burpee Pull Up, this mistake reduces how effectively your Back can produce force. Focus on the muscle you're trying to work — if you can't feel your Back driving the movement, something is off.
Not completing full pull-up range of motion.
Cutting the range of motion short on the Burpee Pull Up means your Back never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Landing poorly after dropping from the bar.
During any pressing movement like the Burpee Pull Up, this mistake reduces how effectively your Back can produce force. Focus on the muscle you're trying to work — if you can't feel your Back driving the movement, something is off.
Going too fast and sacrificing proper form.
Rushing through the Burpee Pull Up reduces the time your Back spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Burpee Pull Up?
Advanced athletes with proficient burpees and pull-ups seeking challenge.
How to Program the Burpee Pull Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-10 reps. Rest 2 minutes between sets.
What are good alternatives to the Burpee Pull Up?
Burpee to Pull-Up
Burpee Box Jump
Man Maker
Other Variations
- Burpee Muscle-Up
- Chest-to-Bar Burpee Pull-Up
- Strict Burpee Pull-Up
- Kipping Burpee Pull-Up
Frequently Asked Questions About the Burpee Pull Up
The Burpee Pull Up primarily targets the Back, Chest, Core, making it an effective exercise for full-body development. Secondary muscles worked during the Burpee Pull Up include Shoulders, Quadriceps, Triceps, providing additional training stimulus. Stabilizer muscles engaged include Hip Flexors, Forearms.
The Burpee Pull Up is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with proficient burpees and pull-ups seeking challenge. Focus on proper technique and consider starting with easier variations.
For the Burpee Pull Up, the recommended approach depends on your goals. 3-4 sets of 6-10 reps. Rest 2 minutes between sets. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 10-15 reps.
The Burpee Pull Up typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Burpee Pull Up include: Burpee to Pull-Up, Burpee Box Jump, Man Maker. These exercises target similar muscle groups as the Burpee Pull Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Ensure pull-up bar is secure.
- Practice jumping to bar safely.
- Land softly to protect joints.