It's sort of like cross fit. If i can say that here on this forum...? It does kind of suck in the summer heat, but done early enough is not too bad. I don't necessarily follow the crossfit WOD, if I have the equipment, or just whatever I feel like experimenting or think I need to work on that day.
I try to incorporate at least one weighted exercise during the routine. Deadlifts, Standing overhead press, bicep curls, .... just something you can push out a lot of in 20 seconds.
And since posting, the Fire Department gave out heart rate monitors to aid in a healthy lifestyle and fitness. My HR goes from a resting 60 BPM, to an average of 160 ish for the duration of the workout. Keep that up for 30-40 minutes and you've got a great "outside the box" cardio workout.