Burpee Pull-Up

ExtrasBWBar

A burpee performed under a pull-up bar, finishing each rep with a pull-up instead of (or in addition to) the standing jump. A CrossFit staple combining full-body conditioning with pulling strength-endurance.

Demo: CrossFit

Sets

4

Reps

5-8

Rest

1:30

Contraindications

Avoid with shoulder impingement, wrist pain, or grip/elbow tendinopathy. High technical and grip demand under fatigue.

Setup

Position directly under a pull-up bar with enough overhead clearance for the jump/reach.

Execution

  1. 1Perform a standard burpee: squat, plank, push-up, feet in
  2. 2Jump up and grip the pull-up bar
  3. 3Perform one strict or kipping pull-up, chin over the bar
  4. 4Release and drop to the ground under control
  5. 5Repeat continuously

Key cues

  • Full push-up before jumping to the bar
  • Chin clears the bar on every pull-up rep
  • Control the drop from the bar, don't crash down
  • Maintain a steady rhythm to manage grip fatigue

Common faults

  • Partial-range pull-ups (chin not clearing the bar) as fatigue sets in
  • Sloppy dismount from the bar risking wrist/ankle injury
  • Skipping full push-up range under fatigue
  • Grip failure due to accumulated forearm fatigue

Tweaks

  • Scale to jumping pull-ups or band-assisted pull-ups if grip/pulling strength is limiting
  • Use for time (AMRAP) as a benchmark conditioning test
  • Substitute a strict ring row if no adequate pull-up bar height

Regressions

Burpee (Standard)

Progressions

Man-Maker

Muscles

Primary: Chest, Lats, Quadriceps, Shoulders

Secondary: Biceps, Forearms, Core

Notes

Primary energy system: lactic. Common in CrossFit benchmark workouts (e.g., 'Murph' variations); one of the highest total-body demands in the burpee family.

Sources

Attribution: CrossFit Journal