I’ve received a lot of emails and PMs lately, asking about the terms “buy-in” and “cash-out”. I’m certainly not the first to use them in the context of a workout, but below is my explanation of what they mean, and how I use them.
The “buy-in” and “cash-out” are terms I use to note skills, mini met-cons or other drills performed before and after the primary WOD. They’re separate from my warm-up, although I’m not always good about separating them out when I write up my workouts for the blog. I’ll try to be better about that in the future. My warm-ups are pretty standard every day – I jump rope, work through Coach Boz’s OHS warm-up (stay tuned for an explanation of that next week), and then maybe do some stretching, or a few repetitions of pull/push/squat/press movements. My warm-ups aren’t long or involved, but the buy-in covers anything that my warm-up leaves out.
The buy-in is comprised of skill work that goes along in some fashion with the WOD. Consider it the price of admission for the workout. I include movements that either better prepare my body for the WOD, or help me work skills that will compliment the movements. I don’t work them to the degree that they tax my muscles too much – I just want to get them firing. A few examples:
- Buy-in for deadlifts: TGUs, windmills, good mornings
- Buy-in for squat cleans: front squats, tall cleans, stripper stretch
- Buy-in for push-jerks: handstand holds, OHS with narrow grip, shoulder opening stretches
- Buy-in for Fight Gone Bad: stall, chalk my hands for no God-given reason, pray
The cash-out is usually something short but tough – a quick challenge I need to complete before I can “call it a day”. I tend to include core-smoking drills here, things you wouldn’t want to do pre-workout. Unlike the buy-in, these don’t have to be related to the movements performed during the workout. A few examples:
- 50 KB swings or snatches
- Max plank holds
- Circus tricks on rings
- Renegade rows (one of my favorites)
So there you have it – the “buy-in” and “cash out” explained. If you start using these skill drills as a buy-in or cash-in during your workouts, let me know. I’m always looking for new moves or new ways to combine movements.
Renegade rows on double 16s, at LRF
Subscribe to the Whole9 Newsletter
Fill out the form below to stay updated about Whole9 articles, discounts and events.
Peyton Knippel says
Not sure if you noticed but http://www.thresholdgym.com posted up a pic of you the other day and pimped your blog. Check em out. Dan Donche and I (one of the two trainers at THG.com) go way back.
Keep up all the awesome blogs and great workouts!
Your website is Epic Fail. Get a real life.
Melissa Byers says
Peyton, that’s my boy Sleeveless! He has permission to post whatever he wants of mine, but I’ll have to check out the photo. Thanks for the heads up.
How about you not be a pussy for once in your pathetic little douche baggery world of yours and post your real name or something useful for everyone?
Gant Grimes says
Anonymous, your real life is Epic Fail. Get a website.
Huh. Guess you know you’ve made it big-time in the blogging world when random asshats start posting to your comments.
Kevin Daigle says
Listen to Byers on the renegade rows for a cash out…..holy jebus those things are hard.
Peyton Knippel says
OH I wasn’t trying to drop the dime on them, I just thought it was really cool. Dan Donche and I were in Afghanistan together and worked together for about three years. He’s one of the hardest working, creative dudes I know
And I just posted a blog about people like anonymous. How lame.
christin street says
um, 100,000+ hits can’t possibly equate to an epic fail, now, can it?
If you like (hate) renegade rows, you will love (despise) renegade man makers:
They are like the demon spawn of renegade rows and burpees.