For Time: 10-9-8-7-6-5-4-3-2-1, Muscle-Ups, Clean-and-Jerks (Bodyweight)
Primary movement: MU/C&J
Lyla is a descending ladder from 10 to 1 of ring muscle-ups and bodyweight clean and jerks, for time - 55 reps of each. Both movements are pinnacle skills: high-volume ring muscle-ups and a barbell loaded at your own bodyweight. The ladder format front-loads the volume brutally (10+9+8 is half the work in the first three rounds). Lyla is an advanced benchmark that few athletes can even attempt as prescribed - and a career milestone the first time you finish it.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 35:00+ (scaled) | 37:00+ (scaled) |
| intermediate | 24:00 | 26:00 |
| advanced | 17:00 | 19:00 |
| elite | sub 13:00 | sub 15:00 |
Break muscle-ups from the very first round - 4-3-3 on the 10s, never within two reps of failure. Clean and jerks at bodyweight are fast singles for almost everyone: drop, reset, go. Manage your shoulders as one budget across both movements; the jerk suffers when the muscle-up dips get sloppy. This can take 20-35 minutes: bring chalk, grips and patience. Rushing the round of 8 is how Lyla ends workouts early.
Scaled: 10-to-1 of chest-to-bar pull-ups + ring dips and clean and jerks at 3/4 bodyweight. Beginner: 8-to-1 of pull-ups and clean and jerks at 1/2 bodyweight. Scale loads so the barbell never becomes a max attempt.
Log every result, see your progress over time, and know exactly where you stand.