Workout Description
10-9-8-7-6-5-4-3-2-1 reps For Time
Muscle-Ups
Clean-and-Jerks (Bodyweight)
Why This Workout Is Very Hard
Girl WOD (Ladder 10->1). Muscle-ups, bodyweight C&J. Extremely demanding skill/strength combination.
Benchmark Times for Lyla
- Elite: <41:15
- Advanced: 41:15-33:45
- Intermediate: 33:45-25:00
- Beginner: >25:00
Training Focus
This workout develops the following fitness attributes:
- Strength (10/10): Clean-and-jerks at bodyweight are an exceptional test of strength. Muscle-ups require very high relative upper body strength. This WOD is a significant benchmark of combined gymnastics and weightlifting strength.
- Stamina (9/10): Cycling 55 total muscle-ups and 55 bodyweight clean-and-jerks will severely tax full-body strength-stamina, particularly grip, pulling/pushing (MU), shoulders, legs, and core (C&J).
- Power (9/10): Both muscle-ups and clean-and-jerks are peak power movements. Maintaining high power output for 55 reps of each is an ultimate test of power endurance.
- Flexibility (7/10): Requires excellent mobility for both muscle-ups (shoulder/wrist) and clean-and-jerks at bodyweight (front rack, full squat, overhead position).
- Endurance (6/10): The 10-1 descending ladder of muscle-ups and bodyweight clean-and-jerks is a brutal test of strength-biased conditioning, creating intense metabolic stress in a relatively short but very potent WOD.
- Speed (5/10): While the loads/skills are very demanding, the ability to cycle reps efficiently and minimize rest is key to a fast time. Technical proficiency under extreme fatigue is critical.
Modality Profile
A ladder couplet evenly split between a high-skill gymnastics movement (muscle-ups) and a weightlifting movement (bodyweight clean-and-jerks). Equal rep scheme across both modalities.
Similar Workouts to Lyla
If you enjoy Lyla, you might also like these similar CrossFit WODs:
- Jason (91% similar) - For Time
100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air ...
- Tom (91% similar) - AMRAP in 25 minutes
7 Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar...
- J.J. (91% similar) - For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 P...
- Ship (90% similar) - 9 Rounds For Time
7 Squat Cleans (185/135 lb)
8 Burpee Box Jumps (36/30 in)...
- Open 20.4 (90% similar) - For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-...
- One Bar, Three Girls (90% similar) - 21-15-9 Reps for Time
Thrusters (135/95 lb)
Pull-Ups
Squat Cleans (135/95 lb)
Ring Dips
Deadlifts (1...
- Dock Ock (89% similar) - 5 Rounds for Total Reps in 18 minutes
Every 2 minutes complete:
20 Toes-to-Bars
Max Clean-and-Jerks
...
- Tommy V (89% similar) - For Time
21 Thrusters (115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ...
These WODs similar to Lyla share comparable training demands, time domains, and movement patterns.