You may be interested in crossfit
www.crossfit.com. Here is my current schedule. I have found timing my work and trying to beat it really makes a huge difference.
Note,
All the "ring" stuff is done on gymnastic rings that can be adjusted in height and it seems to cut what I can do with the normal exercises in 1/2 it is great for uping the intesity and is good for all the stabilizer muscles.
http://www.mensjournal.com/hea...ages/wrk_pushups1.jpg
five rounds for time
5 ring pullups
10 ring Push-ups
20 squats
As many rounds as possible in 20 min
3 ring pullups
5 ring pushups
10 squats
5x5 for time
ring dips
inverted pullups
Tabata 20 seconds on 10 off
8 intervals push-ups
8 intervals ring Pullups
8 intervals plank
8 intervals squats
There is no rest between exercises
5x5 for time
hand stand pushups
ring pullups
For Time
25 ring pullups
50 ring pushups
100 squats
I have a very compelling tabata article and will post it if I can find.