The workout
| Reps | Movement |
|---|---|
| 10-9-8-7-6-5-4-3-2-1 | Ring Muscle-up |
| 10-9-8-7-6-5-4-3-2-1 | Clean & Jerk |
How Lyla works
Lyla uses a 10-9-8-7-6-5-4-3-2-1 rep scheme: you do 10 reps of each movement, then 9, then 8, then 7, then 6, then 5, then 4, then 3, then 2, then 1. The clock stops after the last rep. Your score is your time.
Lyla is one of the Girls. The Girls are the best-known benchmark workouts in functional fitness and come from CrossFit® training. Short, with just a few movements, and built so you can repeat them every few months and read your progress straight off the clock.
What's a good Lyla time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 10:00 | up to 11:00 |
| Advanced | up to 14:00 | up to 15:25 |
| Intermediate | up to 19:00 | up to 20:55 |
| Beginner | up to 25:00 | up to 27:30 |
| Novice | over 25:00 | over 27:30 |
Tips for Lyla
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Lyla
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Ring Muscle-up: Muscle-up transition with feet on the floor; Banded muscle-up
- Clean & Jerk: Power Clean and Push Press; Hang Clean and Push Jerk