Burpee to Pull-Up
Primary
Full Body
Secondary
Back, Chest, Shoulders
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Pull
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A multi-joint movement that builds overall strength, the Burpee to Pull-Up targets your full body through a pulling movement pattern. Use for advanced conditioning or CrossFit-style workouts.
Everything You Need to Know About the Burpee to Pull-Up
The Burpee to Pull-Up is a advanced exercise exercise that targets your Back (lats) and Chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced conditioning or CrossFit-style workouts. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes proficient in both movements. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Burpee to Pull-Up — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Burpee to Pull-Up?
- 1
Stand under a pull-up bar.
- 2
Perform a burpee for optimal results.
- 3
On the jump up, grab the pull-up bar.
- 4
Perform a pull-up for optimal results.
- 5
Drop down and immediately begin next burpee.
What are the best tips for the Burpee to Pull-Up?
Jump high enough to grab bar easily.
Pull-up can be strict or kipping.
Control the drop to protect joints.
Pace yourself - this is demanding.
Common Burpee to Pull-Up mistakes
Jumping and missing the bar.
On pulling movements like the Burpee to Pull-Up, this mistake typically means your arms are doing work that should come from your Back (lats). Initiate every rep by engaging your Back (lats) first, then let your arms follow.
Poor burpee form in fatigue.
On pulling movements like the Burpee to Pull-Up, this mistake typically means your arms are doing work that should come from your Back (lats). Initiate every rep by engaging your Back (lats) first, then let your arms follow.
Not completing full pull-up.
Cutting the range of motion short on the Burpee to Pull-Up means your Back (lats) 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.
Dropping uncontrolled from bar.
On pulling movements like the Burpee to Pull-Up, this mistake typically means your arms are doing work that should come from your Back (lats). Initiate every rep by engaging your Back (lats) first, then let your arms follow.
Burpee to Pull-Up — who it's best for
Advanced athletes proficient in both movements.
How to Program the Burpee to 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 5-8 reps. Rest 90 seconds.
What are good alternatives to the Burpee to Pull-Up?
Burpee
Pull-Up
Burpee Box Jump
Other Variations
- Burpee to Chest-to-Bar
- Burpee to Muscle-Up
- Burpee Pull-Up with Push-Up
- Jumping Burpee Pull-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Burpee to Pull-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master both movements separately.
- Control the drop.
- Ensure bar height is appropriate.