For hybrid & fitness racing
For hybrid & fitness racing, rowing machine and sandbag lunge score the same on every criterion.
Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Rowing Machine. A race station. Train it at race pace.
Sandbag Lunge. Exactly the race station. Practise it loaded.
For hybrid & fitness racing, rowing machine and sandbag lunge score the same on every criterion. Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
About the same: both are easy to learn.
Rowing machine needs a rower or SkiErg, so for most people it’s a gym exercise. Sandbag lunge needs no equipment, so you can do it anywhere.
About the same: both rate Fair for injury protection in our research rubric.