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Burpee with muscle up

Exercise preview

Burpee with muscle up

Advanced30 secondsJumping

Muscles worked

BicepsTricepsAbsLatsLower chestCalvesGlutesHip flexorsLower backQuads

You need

Pull-up bar

How to do it

  1. Get underneath the bar.
  2. Perform a dip and then a jump.
  3. When you're in the air, grab the bar and complete a full muscle up.
  4. Try to be slightly behind the bar when you jump towards it so that you have some momentum, as if you are right underneath it you will get stuck and it will be difficult to complete the muscle up.

Exercise demonstration from Calisteniapp, used under licence.