Getting started, need static program

[GetFit01]

Hi everyone. Just got my rings, rigged them up from a doorway pull up bar. Currently I'm doing weighted bodyweight exercises 5x5 from stable positions, and now want to incorporate static ring training for levers and such.

I'm doing 5x5 every other day, dips, HSPU, pull ups, and rows. This seems to work with recovery, but I would like to do statics every day if possible.

I know there are many different types of exercises to do, with many variations, but I am very confused on where to start and how many push/pull, l-sits, etc. I should do at one time.

For a beginner, I can hold the frog stand (elbows on knees) almost indefinitely, but the tuck planche I can hold for about 20 seconds (arms slightly bent) and about 5 seconds with the arms completely straight.

I can hold l-sits off parallettes for about 30 seconds.

HSPU (not full range, off the ground) for 15 reps, just got my parallettes so I will be using full range tomorrow.

This is just a rough guide of where I am. I do have the GB book, but I'm having a hard time developing a program with it. I'd like to know, for a beginner, how many different variations to do at one time. Thank you.

[Blairbob]

60s of all the levers total accumulated time or 4-5 holds of each before FBE with appropriate rest. Planche, Back lever, Front Lever, Manna/V-sit. If you train the manna/v-sit I don't see the need to train the L-sit with what you can currently do unless you train it on the rings. You may want to train the manna first soley and then circuit the other 3 statics or you combine them with FBE (which needs longer rest periods).

Sounds like you should continue working the tuck planche. Start out with negative tuck front and back lever or lowering or jumping into it and holding.

Look at the Killroy70 routine or other workout logs