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.
Wall ball 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
Walking Lunge. Close to the sandbag-lunge station. Practise the pattern before you load it.
Wall Ball. The final race station. Practise the full volume while tired.
For hybrid & fitness racing, the two are close. Walking lunge rates slightly higher: more injury protection, easier to learn and fit in. Wall ball 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.
Walking lunge needs dumbbells, so a home gym covers it. Wall ball needs a medicine ball and a wall, so for most people it’s a gym exercise.
Walking lunge: it rates Good for injury protection in our research rubric, against Fair for wall ball.