Ok, so I have revised my workout for Gymnastic Rings. I really don’t use the Parallettes in this workout. It seems you can master one or the other with the limitations of a human body generally, so I plan on working with the Rings first, and then going back to the Parallettes to work on my Planche. Which the rings should gain me a good amount of strength towards that goal as well.
Day One - Push Day on Gymnastic Rings
Top Position Hold 3 sets of 15 seconds
Feet on bench Dips with elbow pits forward 3 sets of MAX
Bulgarian Push ups with elbow pits forward 3 sets of MAX
Typewriter Push ups with elbow pits forward 3 sets of MAX
Plank Position Hold elbow pits forward 3 sets of MAX duration
Skull Crushers 3 sets of MAX
Scapula Push ups elbow pits forward 3 sets of MAX
Cardio at Gym
Day Two - Active Recovery Mobility Exercises
GMB - Unbreakable wrists
GMB - Unbreakable ankles
GMB - Unbreakable legs
GMB - Unbreakable back
GMB - Unbreakable shoulders
Just doing these while watching the instructional videos in below link
Cardio at Gym
Day Three - Pull Day on Gymnastic Rings
Reverse Rows 3 sets of MAX
Pull Ups 3 sets of MAX - pull up with wrist rotation at top to neutral grip
Inverted Hang 3 sets of MAX duration
Australian Pull ups 3 sets of MAX
Cardio at Gym
Day Four - Active Recovery Mobility Exercises
GMB - Unbreakable wrists
GMB - Unbreakable ankles
GMB - Unbreakable legs
GMB - Unbreakable back
GMB - Unbreakable shoulders
Cardio at Gym
Day 5 - Hand Stand Training
High Frogger 3 Sets of MAX
Split Leg Kick up 3 sets of MAX
Elevated Pike Push ups 3 sets of MAX
Handstand wall walk ups 3 sets of MAX
Handstand one foot on/off wall 3 sets of MAX Duration
Cardio at Gym
Day 6 - Gymnastic Rings Core Day
Hanging Leg Raises 3 sets of MAX
Mountain Climbers 3 sets of MAX
Tuck to Inverted Hang 3 sets of MAX
Tuck Holds 3 sets of MAX Duration
Straight Arms Rings Step Through 3 sets of MAX
Day 7 - Legs Day
Squat Ankle Roll Back 3 sets of MAX
Roll Back with One Leg Up 3 sets of MAX
One Leg Up Push up 3 sets of MAX
Shrimp Squat 3 sets of MAX
Wall Sit 3 sets of MAX duration