General exercise guide
Burpee Pull Up
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Primary
Full Body
Secondary
Chest, Back, Shoulders
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Coaching Note
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 can reduce the training stimulus for your Back. Use the largest comfortable range you can control without changing the intended setup.
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 makes it easier to lose position and harder to keep tension on your Back. Slow down enough to control both the lifting and lowering portions of each rep.
Who should do the Burpee Pull Up?
Advanced athletes with proficient burpees and pull-ups seeking challenge.
Programming examples for Burpee Pull Up
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength3-5 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth6-8 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance10-15 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-10 reps. Rest 2 minutes between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Burpee Pull Up fits in your workout
This is one example of how Burpee Pull Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Main Movement4 × 8
- Secondary Movement3 × 10
- Burpee Pull Up3 × 12
- Accessory Movement3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Burpee Pull Up?
Burpee to Pull-Up
Full BodyPull-up BarAdvanced
Burpee Box Jump
Full BodyBoxAdvanced
Man Maker
Full BodyDumbbellAdvanced
Other Variations
- Burpee Muscle-Up
- Chest-to-Bar Burpee Pull-Up
- Strict Burpee Pull-Up
- Kipping Burpee Pull-Up
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Safety Notes
- Ensure pull-up bar is secure.
- Practice jumping to bar safely.
- Land softly to protect joints.