Which metkons worth
One of these exercises the next time you come to the gym. In order not to die right on the training, finish it and get all the benefits, scale the load. In the description of each complex, we indicate how you can change it.

1 . Fran 
21-15-9 repetitions of the following exercises:

tracers with a barbell weighing 42.5 kg;
pull-up.
You perform 21 trails and 21 pull-ups, then 15 trains and 15 pull-ups, nine tracers and nine pull-ups. There is no rest.

Exercises

https://www.youtube.com/watch?v=aea5BGj9a8I

Cross-athletes perform pull-ups with a butterfly, as this greatly increases the speed. But if you are a fan of strict performance of exercises and are not going to compare your time with those who are tightened by kipping and butterfly, then do strict pull-ups.

How to scale
Change the weight of the bar to your capabilities so that you can raise it without stopping 8-10 times. This can be an empty neck weighing 20, 15 or 10 kg.
If you do not know how to pull yourself up, try pull-ups with an elastic band or horizontal pull-ups on the neck or rings.

2 . Intervals on an exercise bike
This is one of the original tobacco-training exercises that Dr. Izumi Tabata explored. First, do a warm-up: spin the pedals of the exercise bike at a calm pace. Then carry out the complex:
you pedal at the limit of their capabilities. Imagine that your life depends on speed, and give everything you can.