Inside the lab directory that you will downloaded, there is a PDF file explaining how to use this lab. The Docker version is the recommended one, otherwise, you can follow the instructions in the video below for the VirtualBox version.
The hands-on OWASP Top 10 training box includes all what you need to have solid web hacking skill.
OWASP WebGoat is one of the best maintained vulnerable web applications. It is written in Java, which is widely used by big companies.
OWASP Juice Shop is a modern single web application. It includes all modern technologies: Angular, NodeJs, MongoDB, etc
The VM box includes docker to help you easily install tools in the during the OWASP Top 10 training. It includes Go to help installing hacking tools.