Burpees and Pull-ups: A 20-Minute Workout

Burpees and Pull-ups: A 20-Minute Workout
Presented by Spartan Training®

There are no two more important bodyweight exercises than the pull-up and the burpee.

They will get you ready for anything that involves hanging and basic pushing.

Pull-ups and burpees are basic training for Spartans.

A life-long basic training.

Warm-up (5 minutes)

5 Squats 5 Push-ups 5 Burpees

Repeat sequence at a slow pace for full 4 minutes. Start slow and gradually increase speed. Stretch it out as you ease into these moves.

Recover for 1 minute.

Main Set (12 minutes)

1-minute Pull-ups 1-minute rest

1-minute Burpees 1-minute rest

repeat x 3

Ramp up your intensity each time through this sequence. Because you had such a short warm-up, the first set should be tame.

For the Pull-ups: Begin with jumping pull-ups or assisted pull-ups. Do them throughout this workout if you'd like. Try doing 1-2 reps at a time with short intervals of rest.

The more you do a workout like this, the more experience you gain in pacing. Don't overthink it, just do your best.

Cool down (3 minutes) 

Jog/walk or Stretch or Foam Roll or Acumobility

Today's Challenge:

Are you aware of all the pull-up bars around you? The biggest limiting factor in pull-up training is not always having a pull-up bar available at all times.

Today think of all the pull-up bar opportunities you have in your day. How can you increase your availability to do pull-ups? Can you get one at home? How many playgrounds with monkey bars are within a mile from your house? Start to look at the world while seeking places to do pull-ups.

Tomorrow's Workout

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