How to Workout without Rings

Hey, I am pretty new here but have read some threads about workout design. And, I decided to do Killroy70 type of workout, but don't have rings yet.

My workout goes like this:

Wrist warm-up

Ido' Scapula Mobilization

Pre-requisites (planks, arch hold, etc..)

2 FBE's

Stretching 1x per week

In the horizontal push/pull day in FBE, since I don't have rings, I'm not sure what exercises I'll do I'm thinking for the push: Assisted One-Arm Pushup or Pushups with hand close to hips. For pull I'm thinking Tuck Lever Rows but can only do maybe 1-3 reps. Also for Dips and Inverted Curl Day, what can I substitute for Inverted Curls? What can you suggest for substitute for the exercises that require rings. Also for Day 4 of Killroy70 it says to do multi-plane push and pulls, but I only have doorway bars and can't practice muscle up or any of the multi-plane movements.

Please help me! Please give more suggestions to improve my routine! What can I substitute for those type of exercises? Also, maybe, can I include legs and core on those days?

Thanks alot for helping!

Do push ups with hands closer to hips (Pseudo planche pushups as they are called)

You can do feet supported rows, just take a high chair or something where to place your feet. Or even easier if you can easily move the bar lower.

If you can do inverted hang on your bar, you can do inverted curl if you have the strength. It's really demanding exercise though. Dumbbell curls are probably more appropriate.

There is no need to hurry with combined push/pull or MPP, train them on occasion when you go to gym where there are rings or something. It's probably more productive to commit that fourth training day for legs and core.

The biggest thing about rings is that training on them will make your small stabilizer muscles fire like crazy. It is quite ring specific strength, nothing you really need to worry for achieving FSPs.

Note that when you get your rings, don't jump to doing same stuff you can do on ground! Start slow or you hurt your sternum or shoulder.

Make some ghetto rings. PVC. Costs about $12 in materials.

Get some pvc, fill it with sand, cap it with electric/duct tape. Warm it up, wrap it around a paint can and hold it for awhile. Repeat. I threaded mine with chain through the PVC hooked together by a caribeneer and threaded some cargo straps through that. Tape the pvc with athletic tape and done. Probably a good idea to tape the chain where it comes out of the pvc ring.

You could just use rope instead of chain though.

@Flameous: Thanks, man for really helping me out and reading my post! I'm gonna start doing those..

@Blairbob: Thanks for the answer! Yeah.. last time I searched on how to make rings.. i'm planning to make one but don't have enough time to buy the materials yet an make it. Though, I hope I could make one soon ...

When I was really lazy I simply bought pvc about the width of my hand and threaded some rope through them and tied it off.

They aren't great for supports but they work. You can't do MU really but you can do all the hanging stuff just fine.

Blairbob said:

When I was really lazy I simply bought pvc about the width of my hand and threaded some rope through them and tied it off.

They aren't great for supports but they work. You can't do MU really but you can do all the hanging stuff just fine.

That's pretty easy. Maybe, I'll just do those! BTW what's the meaning of MU?

DauntlessGrok16 said:

Blairbob said:

When I was really lazy I simply bought pvc about the width of my hand and threaded some rope through them and tied it off.

They aren't great for supports but they work. You can't do MU really but you can do all the hanging stuff just fine.

That's pretty easy. Maybe, I'll just do those! BTW what's the meaning of MU?

Oh ok. MU = Muscle up. Just figured that out Sorry