For hybrid & fitness racing
For hybrid & fitness racing, the two are close. Walking lunge rates slightly higher: more injury protection, easier to learn and fit in.
Sled pull carries over more directly to hybrid & fitness racing.
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
Sled Pull. A race station: practise pulling heavy while tired.
Walking Lunge. Close to the sandbag-lunge station. Practise the pattern before you load it.
For hybrid & fitness racing, the two are close. Walking lunge rates slightly higher: more injury protection, easier to learn and fit in. Sled pull carries over more directly to hybrid & fitness racing. 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.
Sled pull needs a sled, so for most people it’s a gym exercise. Walking lunge needs dumbbells, so a home gym covers it.
Walking lunge: it rates Good for injury protection in our research rubric, against Fair for sled pull.