What muscles does the Burpee Pull-Up work?

The Burpee Pull-Up mainly works the full body.

What equipment do you need for the Burpee Pull-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Burpee Pull-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Burpee Pull-Up?

Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Devils Press work the same main muscle.

Burpee Pull-Up

Perform a burpee under a bar, then jump up into a pull-up to combine pushing, jumping, and pulling.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Full body
Equipment: Bodyweight
Movement: Full body

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the full body, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Burpee Pull-Up work?: The Burpee Pull-Up mainly works the full body.
What equipment do you need for the Burpee Pull-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Burpee Pull-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Burpee Pull-Up?: Barbell Clean and Jerk, Barbell Clean and Press, Bear Complex and Devils Press work the same main muscle.

Program it for your clients

Coaches add the Burpee Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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