For hybrid & fitness racing
For hybrid & fitness racing, sled push rates higher on our research criteria: more carry-over to hybrid & fitness racing.
Walking lunge is easier to learn and fit in.
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 Push. The most-dreaded station. Practise it heavy.
Walking Lunge. Close to the sandbag-lunge station. Practise the pattern before you load it.
For quad growth, walking lunge rates well ahead on our research criteria: more stretch, more of the work on the quads. Sled push is easier on the joints.
For hybrid & fitness racing, sled push rates higher on our research criteria: more carry-over to hybrid & fitness racing. Walking lunge is easier to learn and fit in. 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 push needs a sled, so for most people it’s a gym exercise. Walking lunge needs dumbbells, so a home gym covers it.
About the same: both rate Good for injury protection in our research rubric.