Reviewed June 2026
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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Written byMySetPlan Training Team
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.
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?
See where Burpee Pull Up fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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
Strength3-5 reps
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.
Muscle Growth6-8 reps
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.
Endurance10-15 reps
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.
Where Burpee Pull Up fits in your workout
MySetPlan places Burpee Pull Up inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
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, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat 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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Burpee Pull Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure pull-up bar is secure.
- Practice jumping to bar safely.
- Land softly to protect joints.