WODsource

In the world of functional fitness, few words strike as much concern as “rhabdo.” Short for rhabdomyolysis, this condition is rare but serious, and understanding it is key for athletes, coaches, and affiliate owners alike.

What is Rhabdo?

Rhabdomyolysis occurs when muscle tissue breaks down so severely that the byproducts (particularly a protein called myoglobin) enter the bloodstream and can overwhelm the kidneys. If left unchecked, this can lead to kidney damage or even failure—a condition that ranges from uncomfortable to life-threatening.

The primary lab marker used to identify rhabdo is an elevated level of creatine kinase (CK), a substance released by damaged muscles. Extremely high CK levels can indicate severe muscle breakdown and stress on the kidneys.

Who’s at Risk?

Here’s the twist: it’s not usually the beginner who’s most at risk. While newcomers might technically reach rhabdo with less total volume, they’re typically more attuned to discomfort and more likely to back off. It’s the well-trained, hard-charging athlete who’s often more vulnerable—especially after a period of deconditioning.

Athletes with a history of pushing limits may retain the mental drive to go all-in but may not realize their bodies aren’t yet re-adapted to that level of intensity. This creates what we call the “fitness gap”—a mismatch between what an athlete’s mind believes is possible and what their current physiology can support.

Conditions That Contribute

Rhabdo tends to be the result of excessive volume, especially in movements with significant eccentric loading. Think high-rep GHD sit-ups, pull-ups, or any movement where the muscle is under tension while lengthening. This is compounded by poor hydration, alcohol use, and heat—all factors that reduce the body’s ability to manage stress.

The infamous Memorial Day “Murph” is a classic example. It’s not inherently a rhabdo-inducing workout, but its timing (post-Open lull, social spring events, vacation habits) creates the perfect storm. Athletes often re-enter the gym under-conditioned but overconfident, slap on a vest, and try to PR their way through it—despite the weekend beers and sunburn.

Common Scenarios and Movements

Certain movements seem to be frequent culprits. GHD sit-ups, in particular, are notorious not because the movement is dangerous, but because it allows continued output well past what the core musculature might be trained for—especially since it’s not limited by grip or breath like toes-to-bar might be.

The truth is, rhabdo is a spectrum—from mild cases that resolve with rest and hydration to severe instances requiring hospitalization. But it’s avoidable with smart training, informed coaching, and honest self-assessment.

Staying Safe While Staying Fit

1. Respect time off – Ramp up volume and intensity over time if you’ve been away.
2. Be movement-specific – Just because you’ve done 100 pull-ups doesn’t mean your abs are ready for 100 GHDs.
3. Hydrate well – Especially important during heat or following alcohol use.
4. Train awareness – Recognize the signs of overreach: deep muscle soreness, dark urine, swelling, and severe fatigue.

Coaches: Your Role is Critical

Coaches at affiliates play a key role. Know your athletes, scale appropriately, and don’t hesitate to limit volume or remove high-risk movements from programming after periods of inactivity. Use benchmarks and progressions, not peer pressure and hero workouts, to guide intensity.

Final Thoughts

Functional fitness is designed to prepare us for the unknown and unknowable—but that doesn’t mean we ignore risk. Rhabdo is a real, preventable condition that underscores the importance of thoughtful training, smart progression, and listening to our bodies.

Let’s celebrate intensity, but not at the cost of our health. A few smart choices go a long way in keeping our community strong, safe, and thriving.