If you have tried all these workouts and want more, you can make your own metcs. In training, it is better to, that is, those in which many muscles of the body are involved. For example, trailers, ball throws, schwungs, burpi, exercises with weights: jerks or flops.

![figurka-odzywka.jpg](https://steemitimages.com/DQmcv5DXMsQJyLAXWcCitVwHQeeZAwdBHkZk3PLbGTxt2a6/figurka-odzywka.jpg)

Movements should not be too complicated: growing fatigue will not allow you to perform them with the right technique, which can lead to injury.

In metkons there are often jumps on the box, double jumps with a skipping rope, throws the stuffed ball against the wall. The only requirement is that they must be performed with high intensity.

With regard to recreation, you can either exclude it altogether, or set a clear period: from 30 seconds to 1 minute.

You can compose your training only from the metcs or perform such a complex at the end, after the basic strength training.