The tabata protocal

Originally discovered by Dr Tabata of Japan, the tabata method gives the same benefit in fitness in 4 minutes as 30 minutes of traditional cardio does.

Training:
Tabata
Pull-ups
Push-ups
Sit-ups
Squats

F.T.G. training:
10 dumbbell snatches left arm
10 dumbbell snatches right arm
Run 400 meters
8 Dumbbell snatches left arm
8 Dumbbell snatches right arm
Run 400 meters
6 dumbbell snatches left arm
6 dumbbell snatches right arm
Run 400 meters
4 dumbbell snatches left arm
4 dumbbell snatches right arm
Run 400 meters
2 dumbbell snatches left arm
2 dumbbell snatches right
For time

What favre did:
Press 5x5
Then
Dumbbell hang squat cleans 50% bodyweight
Burpees
21-15-9
For time

Courtesy of Crossfit