Hello,

I've been doing the RR for the last 7 months primarily on rings and it's been great progress. Stats 186cm 77kg, 16% body fat (according to Garmin).

My issue is in feeling consistent. I recently decided to split the RR to upper and lower and added some extra accessory stuff.

I was initially trying to get the same volume I would with the RR (3 sets per exercise, 3 times a week) but that made it so I was working out 6 days a week. Which has eaten up my time for running and cycling.

Add in work and I'm now less consistent. I'll work out for 4 days straight, then take a day off then do 3 then one day off and then 5. Its random based on work, body feel, and other stuff. I always make sure it's ULUL etc etc so there is always a space in between.

My question is how can I fit in cardio and still get appropriate volume to keep improving?

By the way I split not because of time saving but because I do my upper body ring work out at a park outside and the legs inside with dumbells. When I do all of it, I'll be working out 3 hours and I can feel my fatigue setting it as my work in outs become more and more intense. I also don't have much time anymore to work on skill work between everything.

Below is my current progress 2 ring pull ups/5 negative pull ups 3 ring dips/6 ring dips negative 7 ring horizontal elevated rows, 3 slightly less horizontal 8 pseudo planche pushups 10 bicep curls 10 tricep extensions

10 dumbell squats at 30 kg (15kg on each side) 10 RDL 30kg 20 calf raises with 35 kg The entirety of the core triplet, but sometimes I skip because my core is sometimes so fatigued after all of the other exercises

I don't mind getting advice for my split, how much volume I should do, and if I may have to reassess my priorities.