CrossFit community. Incorporate this exercise in your daily routine to take your strength building to the next level.
The "Burpee Pull-Up" is a compound exercise that targets your chest, triceps, legs, and back with an explosive jump that works on your heart. Practically speaking, it is really a combination of a Push-Up (the King of upper-body exercise), the Squat (the King of lower-body exercise), the Pull-Up (one of the toughest exercises) with a fluid and explosive movement between these 3 exercises.
WARNING: You should only attempt this exercise if you are comfortable doing all the 3 exercises that this particular exercise incorporates (i.e. you are comfortable doing push-ups, squats and pull-ups).
WHAT YOU NEED: A Pull-Up Bar that is placed relatively high so that you need to really jump up to grab the bar, and a clear space under the bar to perform the push-up/squats.
HOW TO PERFORM THE EXERCISE: Stand under the pull-up bar and jump down and do a single push-up. Then quickly stand in a squat position and jump up and grab the pull-up bar and perform a single pull-up. Drop down from the pull-up bar and repeat the exercise for as many repetitions as you can.
I was planning on doing a video but conveniently found one on youtube that demonstrates the Burpee Pull-Up. Enjoy the pain.
Here's another video on YouTube of a guy who did 100 Burpee Pull-Ups in 19 minutes and 35 seconds.
And a funny comment on the video.
"I tried this the other day and halfway through decided I'd rather die by drowning... This s**t is hard as hell!"