For functional fitness
For functional fitness, thruster and wall ball score the same on every criterion.
Both are good choices that build different things for functional fitness, 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
Thruster. A competition staple that joins a front squat and a press.
Wall Ball. A common workout movement: squat and throw while tired.
For hybrid & fitness racing, wall ball rates well ahead on our research criteria: more carry-over to hybrid & fitness racing.
For functional fitness, thruster and wall ball score the same on every criterion. Both are good choices that build different things for functional fitness, so a plan can use both.
Wall ball is easier: it’s easy to learn, while thruster takes some practice.
Thruster needs a barbell and a squat rack, so for most people it’s a gym exercise. Wall ball needs a medicine ball and a wall, so for most people it’s a gym exercise.
About the same: both rate Fair for injury protection in our research rubric.