The 5 Sasquatch Workout Types Explained: Build, Grind, Skill, Sprint, Move
A lot of gyms run the same kind of workout every day. You either lift heavy all the time or you do cardio circuits all the time. The problem is that real fitness is not one thing. Strength, endurance, power, skill, and conditioning all matter, and training only one leaves gaps. At Sasquatch Strength & Nutrition, our programming runs across five workout types so you build a complete body. Here is what each one does and why the mix works.
Build: heavy compound lifts
Build is the foundation. These sessions center on heavy compound movements like squats, deadlifts, presses, and rows, using progressive overload to get you stronger over time. This is where raw strength comes from. Getting stronger here makes everything else, from daily life to the other four workout types, easier.
Grind: muscular endurance
Grind turns up the reps and dials back the rest. The goal is muscular endurance, which is your muscles’ ability to keep working under fatigue. These sessions build work capacity and that lean, conditioned feel. They also teach you mental toughness, because Grind days ask you to keep going when it gets uncomfortable.
Skill: technique and movement quality
Skill is where you slow down and get better at moving. We focus on technique and movement quality so your lifts are safer and more efficient, and so you can do things like pull-ups, kettlebell work, or even a handstand with control. Good movement is what keeps you training for decades instead of getting hurt. Skill days make every other day better.
Sprint: power and explosiveness
Sprint is about intensity, power, and explosiveness. These are short, hard efforts that train your body to produce force quickly. Power is one of the first things people lose as they age, and it is also what makes you feel athletic. Sprint days keep you fast, springy, and capable.
Move: cardio plus functional strength
Move blends cardio with functional strength, with an emphasis on sustained effort and pacing. Think of it as building the engine. These sessions improve your conditioning and your ability to keep a steady output over time, which carries into everything from hikes to busy days on your feet.
Why the mix matters
Each type covers something the others do not. Together they make you strong, conditioned, powerful, and durable instead of one-dimensional. The best part is that you do not have to figure out how to balance them. You show up, follow the program, and the coaches handle the structure. You track your own numbers while your coach guides you, corrects your form, and pushes you. And because the programming is built right, three sessions a week is enough to see real results.
Frequently asked questions
Do I do all five types every week?
Your week pulls from these types in a balanced way. Even on three days a week, the programming makes sure you get a complete mix over time.
Which type is best for fat loss?
All of them help, because they build muscle and improve conditioning. Fat loss comes from the full mix plus solid nutrition, not one magic workout.
I am a beginner. Can I handle these?
Yes. Every workout scales to your level, and coaches teach you the movements and correct your form from day one.
Do I need to plan which type to do?
No. The program decides, so you just show up and train. That is the whole point.
Where can I train?
We coach in Redmond and Sammamish, plus remote coaching anywhere in the US.
Come try the program
The five types make a lot more sense once you feel them. Book Your Free Consult. It is 30 minutes, includes an InBody scan, and you leave with a clear picture of where you are and what your plan looks like.
