Burpee Pull-Up

Cardio & Conditioning · full · advanced

How to do it

Stand under a pull-up bar, drop into a full burpee with the chest to the floor, then jump up from the top of the burpee, catch the bar and pull your chin over it before dropping back down.

Muscles worked

Primary: full · Also works: lats, chest, core, quads

Equipment

Pull-up bar

Common mistakes

Dropping off the bar and landing on straight legs instead of bending the knees to absorb
Letting the shoulders hang loose at the bottom of the pull rather than staying packed
Chaining reps so fast that the burpee turns into a flop with a sagging plank

Variations

Burpee to a jumping pull-up with the bar set low
Burpee to a dead hang only
Burpee to a chin-up with an underhand grip

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