The 12-10-8 Workout

The Structure

The 12–10–8 is a multi-round strength and conditioning protocol divided into two sets.

Each workout consists of:

Each set follows this descending rep scheme:

→ 12 reps

→ Rep count defined by bilateral or unilateral performance of the movement

→ 2–3 minutes Run/Row/Bike* (75–85% max effort)
→ Final 15–30 seconds ALL OUT

→ Begin with a moderate weight(s) that will be challenging

→ 10 Reps

→ Rep count defined by bilateral or unilateral performance of the movement

→ 2–3 minutes Run/Row/Bike* (75-85% max effort)
→ Final 15–30 seconds ALL OUT

→ Increase weight to be more challenging

→ 8 Reps

→ Rep count defined by bilateral or unilateral performance of the movement

→ 2–3 minutes Run/Row/Bike* (75-85% max effort)
→ Final 15–30 seconds ALL OUT

→ Remain at weight selected in Round 2. Increase weight at discretion for more challenge

*Elliptical may be substituted — add 15 seconds to each interval.

It is strongly advised that you perform a 10 min dynamic warm-up routine prior to engaging in the 12-10-8 workout

After completing all 3 rounds, you move into the second set with 3 new movement complexes and repeat the structure.

There is no clock chasing you.

The tempo is always a controlled hustle.

We prioritize:

Quality of the rep
Purposeful movement
Continuous output
Intentional load progression
Typically, you remain at the weight you increased to in the previous round. We adjust volume and intensity based on current conditioning and activity levels. For example, occasionally we’ll double the rep scheme depending on training phase.

The goal is sustained work output in a demanding loaded environment.

Minimum average session: ~500 calories/hour
Typical Humanimal output: 800–1000+ calories/hour
This structure closely resembles formats seen in competitive hybrid events that are newer to the scene such as HYROX — but adapted through the Humanimal lens of functional strength and real-world performance.

For each workout, the movement complexes are customized.

We are building toward the launch of the Humanimal Workout Generator — designed to:

Descriptions only go so far.

That’s why we train with you.

Subscribe and join us on our YouTube channel @Humanimalfit where we regularly post new 12-10-8 workouts.