Burpee muscle-up (bar)

Proper Position

• Stand in front of a fixed pull-up bar, slightly higher than your raised arm reach.
• Ensure there is enough space around you to perform the full movement.

Movement

1. Burpee:

   • Start standing with your feet shoulder-width apart.
   • Squat down and place your hands on the floor in front of you.
   • Jump your feet back into a high plank position.
   • Perform a push-up, then jump your feet back under you.
   • Stand up and jump toward the pull-up bar.

2. Muscle-Up:

   • Grab the bar with an overhand grip (palms facing forward), hands slightly wider than shoulder-width.
   • Perform an explosive pull-up, using momentum to bring your chest above the bar.
   • Quickly transition your elbows over the bar and push with your arms until they are fully extended above the bar.

3. Controlled Descent:

   • Lower yourself back down by reversing the pull-up movement until you’re hanging under the bar.
   • Drop back to the ground and immediately transition into the next burpee.

Breathing

• Inhale as you lower into the push-up.
• Exhale during the muscle-up movement.

Tips

• Maintain a steady pace to keep the intensity while staying in control of the movements.
• If you're a beginner or find muscle-ups too challenging, use an assistance band or start with a pull-up followed by a bar dip.
• Warm up your shoulders and wrists thoroughly before attempting this intense exercise.
• Focus on proper form to avoid injury, especially during the muscle-up transition.