Nike Metcon 5


The Nike Metcon 5 is the most tuned Metcon yet. This means specific stability for heavy lifting, traction made for speed and durability where you need it. It even includes a Hyperlift insert that’s compatible with all prior versions of the Metcon. Meet your secret weapon for weight-lifting and high-impact training.

Strategic Stability

A low, flat and wide heel now features a removable Hyperlift insert that adds offset to help improve stability for squats, wall balls and thrusters.

Zoned Durability

Textured print on the top of the shoe adds lightweight durability where it’s needed.

Enhanced Grip

Directional traction on the outsole wraps up the side of the shoe for grip when climbing a rope and speed when sliding down.

Diverse Cushioning

Foam is firmer under the heel for a secure feel, and softer in the forefoot to cushion high-impact moves.

More Benefits

  • Hyperlift insert is compatible with all prior versions of the Metcon.

Product Details

  • Metcon logo on tongue
  • Swoosh design on heel
  • Colour Shown: Black/White/Wolf Grey/Black
  • Style: AO2982-010
  • Country/Region of Origin: Vietnam

Nike Free x Metcon – Great Deals Now The Nike Free X Metcon 2 is here – and that means retailers are clearing out stock of the previous model. Find great deals on the Nike Free X Metcon shoe (2018) at Rogue Fitness.. Get your pair while supplies last!

Nike Free x Metcon 2 – Coming Soon

The next version of this shoe – the Nike Free x Metcon 2 is now available.

What’s new?

For the midsole strap, a larger, more durable TPU strap is used, and it is integrated with the laces.

In fact, not only does it wrap the midfoot, but the heel as well – for providing a locked in feel and improved stability.

The midsole is firmer – which should make this new version of the shoe better for lifting weights.

The shoe features bootie construction – like the last one – but includes a pull tab on the heel.

Find out more at: Nike Free X Metcon 2.

The Nike Free x Metcon Shoe

New for 2018, the Nike Free x Metcon shoe combines the lightweight flexibility of the Nike Free running shoe line with the durability and stability of Nike Metcon shoes. It’s now available online via Rogue Fitness.

The Nike Free x Metcon Training Shoe combines the lightweight flexibility of Nike Free with the durability and stability of Nike Metcon shoes

With three shoes to choose from in the Nike Metcon line, which one is the best for you? We’ve already reviewed the Nike Metcon 4 and the Nike Flyknit 3, so let’s talk about how the Nike Free x Metcon is unique.

Nike Free x Metcon 2 release date?

The Nike Free x Metcon 2 will be available April 2nd, 2019 at Nike Online and retailers worldwide.

This is the Nike Metcon Running Shoe

In our previous articles we’ve already examined in depth the features of the 2019 “Metcon” line – so let’s start with where the Free stands out.

This is the running shoe of the Metcon line. While the Metcon 4 XD and Flyknit 3 are relatively lightweight and flexible, they really are better at sprints and short runs only (400 meters or less).

They just don’t have the cushioning and shock absorption for distance running.

Not so with the Nike Free x Metcon. By incorporating key features of the “Free” running shoe line, we get a soft foam midsole with firmer carrier and an inner sleeve for a sock-like fit.

And this makes these not only the best running shoe for the Metcon line, but also the most comfortable for all day wear.

Performance is often about tradeoffs. How does this extra cushioning impact your ability to lift in these shoes? Based on user reviews, it seems not that much. These shoes are noticeably less stable in the heel and midsole when compared to the Metcon 4 XD and Flyknit 3, but you can still use them to Oly lift, squat, deadlift, and much more.

Nike Free X Metcon vs Nike Metcon 4 XD

Do your workouts incorporate more running or lifting?

Do you want to wear them all day or for long distances?

That’s the key decision criteria.

Want the ultimate in stability? Go Metcon 4 XD.

Want more cushioning? Go Free x Metcon.

Want something in between?

The Nike Metcon Flyknit 3 is probably your choice.

Special Features of the Nike Free x Metcon Running Shoe

With that out of the way, let’s talk about the other features of the shoe.

We believe the Nike Metcon line is the best CrossFit training shoe for 2019. Functional fitness workouts incorporate a wide variety of activities – running, rope climbing, weight lifting, jumping. You name it, it can happen in the WOD.

And these Metcon training shoes are made for all of that.

Rope climbs can tear up shoes quick – especially the upper. The Free x Metcon incorporates a wrap-around outsole just like the other shoes in the line. And this lets you grip the rope with your feet using the toughest, most durable material of the sole, and it rides up around the sides of the shoe.

The Free x Metcon also incorporates Nike’s Flywire. This innovative material is a super durable (5 times stronger than steel) but lightweight filament that runs in a criss cross fashion inside the shoe. It integrates with the laces and keeps your foot locked in to the shoe.

It fulfills much the same function as the midsole strap in a purpose designed weightlifting shoe. But this isn’t just a benefit for weightlifting, Flywire helps in any cutting or side to side movement as well.

Nike Free x Metcon Release Date The Nike Free x Metcon cross training shoe is available now via Rogue Fitness.

Nike Free x Metcon Heel Drop

In the Nike Free x Metcon the “heel to toe drop” (meaning the difference in height between the toe and the heel) is 5mm. That’s only about .2″. This can be described as “low profile” in shoe terms. And this is great for a midfoot landing. In comparison, the Nike Metcon 4 has a 4 mm heel drop, the DSX Flyknit 2 a 6mm drop.

We also need flexibility in the sole. Why? Not just for running, but also how about rope skipping, box jumps, sprints, and sled pushes? The way this is handled in the Metcon line is via pre-formed flex grooves in the forefoot, and the Free x Metcon has them as well.

In addition, from the side you can see laser-siped flex grooves in the forefoot to maximize natural motion and flexibility. Siping is a well-known technique used in many models of running shoe.

The outsole of the shoe shows how it delivers omni-directional traction.

You can also see the wrap-around sole at the center. That’s how the shoe handles those brutal rope climbs.

The heel doesn’t have the hard TPU clip of the other shoes.

But like most good running shoe, it’s got a strip of reflective material to maximize visibility when you are running in the dark.

Nike Free x Metcon Running Shoe – In Summary

With the release of the Nike Free x Metcon you now have 3 outstanding options for a cross training shoe in 2019.

And the Nike Free x Metcon is going to be the runner’s choice in cross training shoes in 2019.

You may also want to check out our review of the Nike Metcon Flyknit 3 and the Nike Metcon 4 XD.

Fit At Midlife Bottom Line:

The Nike Free x Metcon is the best running shoe option in the 2018 Nike Metcon line.

It has more cushioning in the sole and midsole when compared to the Metcon 4 and Flyknit 3.

Because of the extra cushioning, it’s also the most comfortable for running long distances, walking, and all day wear.

The Nike Metcon 4 (and Nike Metcon 4 XD) model is still the stability champ – and is the best option for lifting heavy weights, but the Free x Metcon seems fine for most people for use in the WOD.

Why Rogue Fitness Products? We’re a Rogue Fitness affiliate – so if you order equipment after clicking the links in this article we receive monetary compensation. But that’s not why we recommend Rogue. It’s because their equipment is tough, durable, well-made, and offers the “best of the best”. Their innovative designs and diversity of options make your training better – allowing you to reach your personal goals faster. And that’s why we love them.

Photo Credits

  • Nike Free x Metcon product photos are courtesy of Nike.
  • Some product imagery on this page is property of Rogue Fitness and provided by Rogue Fitness.
  • This website is not affiliated or associated with CrossFit, Inc. CrossFit is a registered trademark of CrossFit, Inc.

Three generations of Nike Metcons have come down to this.

Meet the Nike Metcon 4, the fourth in a line of top-quality training sneakers, and a shoe that’s guaranteed to have plenty of CrossFit plans. Just in time for the New Year, Nike launches its new pair of Metcons, bent on high-intensity interval training domination.

And these Metcons are a good shoe, even if they aren’t exactly new or revolutionary. The Nike Metcon 4s have a lot in common with the Metcon 3s in terms of overall design and feel. But that doesn’t diminish just how good these Metcon 4s are for a workout, or just how well-rounded these Metcons are.

The Metcon 4s continue to look like a marriage between a Nike running shoe and a Kobe 6. These are low tops that hug your foot and feature a slim profile. The outsole continues to wrap around the shoe just a tad, providing extra grip for such things as rope climbing.

Related: The 7 Best Shoes for CrossFit

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The changes from the Metcon 3s to the 4s are far more subtle: An extra eyelet for laces and a wider tongue for more padding. The resulting feeling from such adjustments won’t always be noticeable, in part because these changes are so small.

That doesn’t keep the Metcon 4s from being a terrific shoe, in part because last year’s shoe was such a strong all-around training kick. These Metcons test well in every way, particularly when it comes to flexibility. Most CrossFit shoes excel at one or two things, managing to be terrific for running or great for lifting.

The Metcon 4s are somehow strong in both phases. There’s no CrossFit shoe I’d rather don for a sprint on a Trueform treadmill; the ride, while rougher than, say, Nike’s Air Pegasus running shoe, is still smooth and lets me generate quality speed over 100 meters, 200 meters, and 400 meters. Despite that lack of rigidity in the mid-foot, the shoes offer a solid enough base that I’ve deadlifted 315 and above in them and had no problem squatting and keeping my weight back in my heels.

The Metcon 4s’ cushioning also has endurance and longevity. I’ve already logged about 30 sprints in these shoes, but they still feel new and fresh. It all adds up to a strong option for your next high-intensity interval training workout, even if there is slight room for improvements. Breathability is an issue at times; make sure you wear thin, light socks with the Metcon 4s for workouts, and never, ever don them for an entire work day. And oddly, the laces are prone to coming untied. I haven’t double-knotted a pair of training kicks in years, but I do that with these Metcons.

If you have last year’s Metcon 3s and they’re still serving you well, you don’t need to immediately run out and grab these Metcon 4s. But if your training shoes are starting to wear down and you need something versatile for your next HIIT class, the Metcon 4s are the way to go.

$130, Buy It Here

Ebenezer Samuel, C.S.C.S. Ebenzer Samuel, C.S.C.S., is the fitness director of Men’s Health and a certified trainer with more than 10 years of training experience.




I can’t believe it’s already been 5 iteration since the first Metcon. I’ll never forget how I felt when Nike opted to send me one of the launch athlete packs. That was probably my turning point as a reviewer, so I’ll forever be grateful to them for that.

Nike is the king of shoes. Period.

What they release, people have no problems spending money on. Even if the shoes aren’t the best for the purpose, they’re still going to sell way more than any lesser brand. Metcon’s have been a staple in the training world since they’ve come out, easily besting all other shoes until the release of the Nano 8’s. While I’m pretty sure they still outsold Reebok, from what I observed Metcon’s lost quite a bit ground to the Nano’s purely because Reebok made the better performing shoe.

Nike had to come back in a big way with the next shoe. Quite possibly the most well received Metcon in recent history other than the 4’s was the FreeXMetcon, which until now was the best combination of flexibility and stability. I’m assuming Nike sensed that was the winning formula because they morphed the Metcon 5’s into the most comfortable shoe in the whole line. But is the change a little too late seeing as how Reebok had grasped the concept sooner?


Since this is an odd numbered shoe, the Metcon 5 is technically a fully redesigned shoe, but there are some features that are a mainstay in the Metcon line-up, such as the signature drop-in midsole design and high sidewalls. Other than those cues, the construction and materials are almost completely different than the 4’s.

Early leaked shots of the Metcon 5 had the world on end about the design changes Nike went with; but normally you can’t rely on low quality shots to portray the actual release shoe. The shoe’s design isn’t any different now, but the angles of those leaks didn’t show off the appearance of the Metcon 5 in a very good light compared to how they look like in real life. For me personally, the 5’s is the best looking training shoe that’s currently out. The lines are symmetrical and clean, they look sleek and Nike always kills it in the colorway options.

Nike is using a similar, yet new design for the upper of the Metcon 5. Instead of the sandwich mesh upper with Tri-Star haptic pattern, this year they’re calling it the Haptic Chain-link pattern, probably due to it’s linked together pattern. It’s purpose is the same however, to increase the shoes durability; but since it now spans all over the shoe, I’d expect it to have a part in securing your foot inside the shoe without hindering flexibility.

In my initial impressions video of the Metcon 5, I said the worst part of the shoe’s design was the tongue because of how far it stretched out and how stiff it was. That issue is limited to the Mat Fraser PE model, I haven’t noticed that issue on either of my launch colorways. I haven’t noticed any issues with the tongue at all, which is always a good thing.

The laces go through Nike’s Flywire system which are basically stringed eyelets that attach to the inside base of the shoe. Using this style lacing allows for a more customized fit in the midfoot of the shoe without reducing mobility. New to the Metcon line of shoes is the additional top eyelet to use for lace-lock if you had any issues with heel slip, or were using the Hyperlift inserts.

The TPU heel clip makes it’s return…and yeah…I feel the same way about it that I always do. Doesn’t make any difference for me.

The most drastic change to the Metcon 5’s is their new dual-density drop-in midsole; this isn’t a new style of design, but it’s new to the Metcon flagship and the first time I’ve seen it used in a drop-in midsole. By incorporating two different compounds, Nike’s able to have a shoe that’s both comfortable for bounding and running movements without detracting much from the stability department. The forefoot is soft, flexible, has almost no rebound and is mainly just for underfoot cushioning. The heel material is virtually identical to the Metcon 3/4 drop-in midsole, which while a good amount more stiff, actually has pretty good rebound…

…and it doesn’t squeak. At least not yet.

This year, Nike takes things a step further and includes a 8mm insert that increases the offset of the Metcon’s from 4mm to 12mm. Even cooler is that it’s designed to work on all previous versions of the Metcon. All you do is slide it under the heel portion of your drop-in midsole and you get about an effective .5″ heel height. It should be noted that these inserts shouldn’t be used to replace Olympic Weightlifting shoes because they don’t do anything for stability and are just mobility aids.

Nike redesigned the outsole to have taller side walls for rope climb protection and grip, and the material is an updated sticky rubber that’s even stickier in the forefoot and more durable in the heel. The traction pattern has “gills” now that grip the rope going up and let you slide down faster; it works great on and off the rope. There are variances in performance here, I noticed my normal Metcon 5’s to be more grippy than clear outsole my Mat Fraser’s.

I’m not too worried about the durability of the material here, but what’s worrisome to me is the amount of people that are reporting their outsoles already pulling away from their uppers. I’ve experienced this first hand as well, one of my pairs is starting to pull away in the medial sidewall area. My guess is that the outsole is too rigid for the upper material.

Interestingly, I weighed the M5’s in at 13.3oz for a size 10, a pretty good increase over the Metcon 4 and even the already heavy Nano 9. You don’t really feel the added weight probably because they’re so flexible.


This is easily the most controversial topic of the Metcon 5, because no one seems to agree on whether or not they fit small or true to size; but in my case, they fit small. Metcon 3’s fit me perfectly in a size 10 with a little space between my 2nd toe (longest) and the front of the shoe. The 4’s got a little bit more tight in the toebox, but they were still comfortable enough without my toes running up in to the front of the shoe. The Metcon 5’s in a size 10 fits with no space for my toes to splay and my longest toe touches the front of the shoe while I’m not even active – For me, that’s too cramped; your toes should never touch the front of your shoes.

When you try your shoes on, imagine how the shoes are going to fit when you’re doing a workout and your feet are pumped up full of blood, the fit is going to change. If they fit “perfect” at rest, they probably won’t when you’re in the middle of a workout. You can always wear thicker socks, but you can’t do anything about shoes when they’re too small.

As Metcon’s have progressed, the heel slip issue has gotten to the point where it’s no longer really an issue for me. Or maybe I’ve just gotten used to it. Either way, that hasn’t been an issue with my Metcon 5’s other than in a size 10, where it felt like since my foot was so cramped up it was pushing my foot out of the shoe. Not an issue in a 10.5 for me.

To test out if the shoes would break in any, I kept around a women’s 11.5, which should equate to slightly bigger than a men’s 10. They fit snug, I could work out in them, but they were always uncomfortable during/after working out to the point where I needed to get them off my feet after extended wear. Forget about using the Hyperlifts, I didn’t even bother because that would have decreased the amount of space that I had inside the shoe; so also take that into account if you plan on using yours.

I’m thinking the best guideline is that if your second toe is longer than your first, go for that half size up. If not, go for the normal size. If you’re unsure, go with the size up.

My sizes:

  • Metcon 1-4xd – 10
  • Metcon Flyknit 1/2 – 10
  • Metcon Flyknit 3 – 10.5
  • Metcon Sport – 10
  • FreeXMetcon – 10
  • Nano – 10

Keep in mind that I also lined up the Metcon 4xd, Nano 9, Metcon 5 in 10 and 10.5 and the M5 in the 10 was the shortest one by a good amount.


The weakest point of the Metcon flagships was that they were never the most comfortable shoes. Though they were plenty fine for everything else you’re doing inside the gym, they just weren’t very good to run in because they were pretty hard on your feet. This iteration, Nike went way far off from the normal formula with the addition of the dual density midsole to make the most runnable, comfortable flagship Metcon yet.

The reason I said “flagship” and not just Metcon is because I still think the FreeXMetcon 1’s are the best running Metcon in the whole line-up, but the 5’s are a close second. My reasoning for this is because I still think the midsole compound of those is a little bit more responsive than the forefoot compound of the 5’s new midsole. While it’s very soft and flexible, it feels less bouncy compared to most running directed foams and even the Nano 9’s new midsole.

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Even while they’re not the most responsive, they’re WAY more flexible and cushioned than any other Metcon, which is going make it easy to pick these out of the rest of the bunch to run in.

Picking which is the better running shoe between the Nano 9 and Metcon 5 is going to come down to personal preference. On one hand, the forefoot is much more cushioned and flexible in the Metcon 5, where as the midsole material is more responsive and you get the decoupled heel in the Nano 9. I run with a midfoot strike so personally the heel of the 9’s don’t benefit my style of running. The easy choice for me is the more comfortable forefoot design and less jarring toespring angle of the Metcon 5.

If you’re a heel striker, running in the Metcon 5’s is going to be almost as clunky as it’s always been. Transition is a bit more smooth since the mid-forefoot is more flexible, but that heel’s outriggers can feel like you’re running in dress shoes.

A lot of people are looking at just Metcon 5 v.s. Nano 9, so I have to throw a nod out to the Inov-8 235v3’s which out of the 3 shoes, are my favorite to run in.

Though I think I still prefer the FreeXMetcon to run in, the 5’s flexibility still easiliy beats them out! Let that sink in for a second – they’re THAT flexible. If you wanted the most plush underfoot feel, they have that as well. It’s really insane how much different the Metcon 5’s feel than any of their previous iterations. They’re very similar to – (dare I say it?) Nano 8’s in feel. Which makes them more flexible than the Nano 9’s as well.

The forefoot is plush and comfortable, but doesn’t detract from stability of lifts since you’re mainly pushing into the ground because it collapses so easily. It’s still easy to keep track of where your feet are going for double unders and rebounding box jumps. The toebox does have noticeably less spring when you’re popping up for burpees, but at the same time it’s easier on your feet so that’s a wash to me.

If I could change anything, I would actually choose a more responsive foam for the forefoot; I’d even give up some of that cushiness to do so. I think React would be an amazing addition because of their unique blend of cushioning and response.


Where would a Metcon be without it’s stability? Usually the front runner in this area, Nike took a step back to put the Metcon a little more in line with what Reebok had done with the Nano 8’s. Though still a very good to lift in, they do trail in the wake of the Nano 9 this year.

Anytime you push one side of the shoe flexibility/stability spectrum to one direction, you end up losing out on the other; the best shoes are the ones that are the most balanced. Nike’s placed their aim closer to the middle of the spectrum this time around by adding in the dual density midsole . By doing so, you get a good amount of forefoot cushioning while still retaining a dense heel area to push off from.

Like I mentioned earlier, the forefoot cushioning is pretty dull so it doesn’t really resist your foot, absorbing energy. Instead, it’s just there to be a buffer between your foot and the ground; when you push off of your forefoot, you’re basically pushing through directly to the ground. Ground feel is better, but you do lose out on that springiness of the 3/4 midsole which made them great to do Oly in.

An area Metcon’s usually trail Nano’s in is ground feel. Typically Nano’s sit closer to the ground than Metcon’s due to the differences in design, but since this year Nano’s changed up the formula and added in a thicker midsole and beefy carrier, Metcon 5’s feel closer to the ground. The feel is closer to the Inov-8 235v3 though overall not quite as natural feeling due to the clunkier heel of the Metcon 5.

The outsole design of the 5’s at it’s widest point is the same as on Reebok’s Nano 9, but comes to a narrower point at the toe giving you less room to splay your toes; I haven’t found that to be much of a difference though. Neither did the slightly more narrow midfoot make much of an impact on stability. The smartest design of the M5’s outsole is at the heel, where it cones out on both sides increasing lateral stability, while reducing overall bulk. Yeah, it still doesn’t feel amazing to heel-strike with when you’re running, but the overall feel in that area is more mobile, yet plenty stable.

For Oly lifts, the Metcon 5’s deliver on 90% of the performance the 4’s did. Yes, in my opinion they’re not as good because of the added forefoot flexibility and softer midsole, but in no way are they bad. Lifting in them for the first time brought me back to when I first tried lifting in Nano 8’s. I wasn’t so sure they’d do very well since they were on the softer side of training shoes, but they more than exceeded my expectations. Would I shy away from using them for any of my lifts? Nope, I still feel like I’d be able to hit PR’s in these shoes, just not as confidently as I would in Metcon 4’s. Though I’d much, much rather go out and run a mile in my 5’s than their predecessors.

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For power lifts, I actually prefer the 5’s over the 4’s because they feel more direct to the ground. While the Metcon 3/4 drop-in midsole had that springiness which was awesome for Oly, I never much cared to deadlift or squat in them. Since the 5’s feel lower and have better ground feel, I feel a little bit better connected to the Earth for my slower lifts, which makes me more confident to use them for some of my heavier lifts.

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Nike’s inclusion of the Hyperlift inserts seems a bit gimmicky to me. Sure, we’ve had companies like Versalifts and WODLift’s make similar things in the past, but seeing it from the footwear giant seems a little bit off. In use, they do the exact same thing the smaller brands did, but I also never cared to use those with Metcon’s due to the drop-in midsole design. My main issue with them is that they push your heel further out of the shoe, which makes your ankle feel a little less secure. Also, the idea of an elevated heel works on Oly shoes because the heel is incompressible and the forefoot is usually more stiff – on a training shoe where the heel has give and the forefoot is flexible, you run into all kinds of problems centering your balance.

Using them for heavier Oly lifts did not feel stable in the slightest bit, but they were decent as a mobility aid for lighter overhead squats and thrusters. I guess I can’t really complain since they’re included with the shoe at no extra charge.

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Compared to

Nano 9:

The battle of flagship training shoes has never been so epic as it is this time around. It’s interesting to see that Reebok went with a design similar to the Metcon 4’s and Nike went with one similar to Nano 8’s. While you can’t remove the midsole, the use of the TPU carrier and more edgy outsole design in the Nano 9’s is similar to the design Nike’s been using for years with their midsole/outsole. It allows for stability and durability without sacrificing much in the way of cushioning and flexibility. While they’re not quite at where the Nano 8’s were in terms of comfort, they are a good amount more stable due to the sharper outsole design.

Metcon 5’s nearly feel identical to Nano 8’s, which is a great thing for Metcon enthusiasts, but at the same time it’s nothing really new if you already have a pair of 8’s. Flexibility and stability are nearly a wash between the Nano 8’s and Metcon 5’s. They both have dual density midsoles that have a softer forefoot and more dense heel. When lifting in both for the first time you get that hesitancy, but they still perform well at the end of the day. Running feels just about the same, not terrible if you midfoot strike but not great if you heel strike. So all you’re really getting is styling and the ability to climb the rope better.

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So when it comes down to it, picking between the two becomes purely subjective. Do you heel strike? Do you forefoot strike? Do you want more stability or a more plush forefoot? Do you have a wider forefoot or do you have Morton’s toe and need the pointier toe. Both shoes are amazing and for me it really just depends on the workout for which one that I’d pick…

If I had to chose a single shoe to train in, it would be the Nano 9 because the Metcon 5 has the same issues with stability that the Nano 8 had. The Nano 9’s are both more stable and almost as comfortable as 8’s/Metcon 5.

BUT…if you asked me to pick a single shoe to wear for the rest of my life it would be the Metcon 5’s because I think they’re more comfortable and they look better.

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My other shoe in for the training shoe of the year is the Inov-8 235v3 and really the only other training shoe that’s remotely worthy of going up against the Nano 9 and Metcon 5. I know a lot of people wouldn’t consider pitting the Inov-8’s against these, but you really should if you wanted a more flexible training shoe.

Where the 235’s smash the other two shoes is in flexibility and comfort. They’re really easy to wear around, run in and do plyometric movements in. Sure, they’re not as stable as either of the other flagships, but they make up in the ability to move better in. Metcon 5’s come a lot closer to them than Nano 9’s do, but even still you’re a ways off in flexibility.

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For lifting, they run into the same problems Metcon 5’s do, the forefoot is a little too flexible for Oly lifts but the overall shoe is plenty stable for slow lifts. Ground feel is excellent but the midsole isn’t very bouncy. Personally, I wouldn’t mind going for max effort lifts in the 235v3’s but I wouldn’t recommend less experienced lifters to.

Between the two, personally I’d probably stick with Metcon 5’s just because they’re just a bit more stable and they’re comfortable, but if you wanted a more natural feeling training shoe overall, I’d recommend looking into the 235v3.


It’s no surprise the Metcon 5’s are priced at $130, which is the same price they’ve always been and is the same price as all the shoes their poised to compete with. For that price, I think they’re a bargain for the performance. They’re easily the best performing training shoe that Nike has ever put out, FreeXMetcon included. Metcon purists will probably be elated that they have something comfortable to wear for more than just gym time. If you’re coming from any flagship Metcon before, don’t be so quick to get rid of those for the 5’s because they still have their place in training. If my day was centered around lifting, I’d still probably pick-up my 4XD’s, but if I had to do a multitude of things I would wear my 5’s.

If you have a pair of Nano 8’s in your arsenal, the answer isn’t so clear. Honestly in performance, they feel nearly identical. I’d say to pick up a pair of Metcon 5’s based on looks (if you liked them) alone, but don’t expect too much change in performance. If you’ve already scooped up pair of Nano 9’s and like them, I don’t think you’d need a pair of Metcon 5’s unless you had issues running in Nano 9’s. I know most of you reading this right now are going to buy both Metcon 5’s and Nano 9’s anyways and I totally condone of that. You can’t go wrong with either, they’re both the best training shoes you can possibly get right now; it just depends on the workout.

All in all, this is the best Metcon that Nike has ever produced. It’s got style, comfort, and stability. I think most people are going to love what Nike’s done with the shoe, but I also expect a good amount to not care for them. Is it the best training shoe out there? That depends on what you’re looking for, but I don’t think anyone can be disappointed with the Metcon 5.

$130 0


  • Really flexible forefoot.
  • When sized correctly, they fit the best out of any Metcon.
  • Stable AND comfortable.


  • Durability is already an issue.
  • Heel can still be a little clunky to run in.
  • Hyperlifts might actually worsen stability.


The best Cyber Monday Nike deals on shoes and gear

—Recommendations are independently chosen by Reviewed’s editors. Purchases you make through our links may earn us a commission.

No matter your fitness level, chances are pretty good that you’ve coveted some Nike gear before, whether it was a sweatshirt, running shoes or Air Force 1 sneaks. And, today, dedicated Crossfitters, casual runners, and strict movie-marathoners-only can agree on one thing: Cyber Monday deals on Nike goods across the web are too good to miss. Check out the best Nike deals you can get right now, for you or anyone you need to give a gift this year.

1. Epic React Flyknit 2

Complete your long runs, short sprints, leisurely walks, and everything in between in style with the Epic React Flyknit 2. The springy sole, cushy insoles, wide range of colors, and newly low price make for a great all-purpose pair of sneaks that pretty much anyone can appreciate.

Get the Epic React Flyknit 2 in women’s sizes at Nike for $78.73 (Save $71.27 with code CYBER)

Get the Nike Epic React Flyknit 2 in men’s sizes at Nike for $74.98 (Save $75.02 with code CYBER)

2. Air Force 1s

Nike’s Air Force 1s make for an effortless way to upgrade an outfit from “meh” to “really, really cool.” Right now, men’s sizes are 25% less than usual on Nike’s site.

Get Air Force 1s at Nike for $67.50 (Save $22.50 with the code CYBER)

3. Metcon 4 Training Shoes

Reviewers love Nike’s Metcon 4 shoes for activities like HIIT and crossfit classes, rowing machines, weight lifting, and more—and it doesn’t hurt that they look cool enough to wear when you aren’t working out, too. Not into the Metcon 4s? Other pairs of Nike shoes are all 25% off at Dick’s Sporting Goods.

Get the Metcon 4 training shoes in women’s sizes at Dick’s Sporting Goods for $89.99-$93.87 (Save up to $50)

Get the Metcon 4 training shoes in men’s sizes at Dick’s Sporting Goods for $74.97 – $84.97 (Save up to $45.03)

4. Dri-Fit Padded Sports Bra

If you are a person with breasts, you probably already know that a good sports bra is essential for a good workout. Nike’s Dri-Fit sports bra is one of the best, with a simple racerback design, light padding, moisture-wicking fabric, and a medium level of support that makes it great for running and cardio classes. Today, it’s 25% off at Nordstrom.

Get the Dri-Fit Padded Sports Bra at Nordstrom for $26.25 (Save $8.75)

5. Sportswear Club Fleece

Whether you’re going on a jog or having a cozy weekend in, this classic sweatshirt is a great companion. Available in a wide range of colors, like red, blue, pink, and white, and an always-timeless style, you’ll be able to find one that works for you or someone on your gift list.

Get the Sportswear Club Fleece at Nike for $33.97 (Save $11.03)

Shop Nike’s other Cyber Monday deals here

The product experts at Reviewed have all your shopping needs covered. Follow Reviewed on Facebook, Twitter, and Instagram for the latest deals, reviews, and more.

Prices were accurate at the time this article was published but may change over time.

We love a Nike sale and, as you’re here, it seems you do too. But what’s better than a regular sale? A Black Friday sale. For Black Friday 2019 and the following Cyber Monday, it seems the sport apparel will be knocking down its prices on several key items, from trainers to clothing and gear to sports equipment.

Black Friday, simply put, is one of the few days of the year this mega brand slashes its prices by up to 30 per cent. Black Friday usually lands on the final Friday of November, and extends through to the following Cyber Monday.

Consider this your chance to get Nike trainers, backpacks, gym T-shirts, hoodies, leggings, shorts — anything with a swoosh on it, in fact — on the cheap.

Unfortunately, Nike hasn’t confirmed fully whether it’s partaking in Black Friday and Cyber Monday sales, but there’s a good chance that prices will be cut across its website. Last year, the fitness giant released a Nike promo code for everything on site — including menswear, trainers and accessories — alongside a clearance sale.

Yesterday, Nike — in typical sales fashion — dropped the prices on a bunch of its best-selling kit, trainers and gymwear. Some of the brand’s most popular trainers — including the Nike Epic React Flyknit 2, Nike Vaporfly 4% Flyknit and Nike Free X Metcon 2 — were included in the sale, where savvy shoppers can save 30% on the brand’s best-sellers, for supreme comfort, easier workouts and safer lifts. Check out the deals below:

The Best Shoe Deals in Nike’s 30% Off Trainer Sale

Nike Epic React Flyknit 2 Nike £77.47

WAS: £129.95

NOW: £90.47

A headline shoe for comfort and durability, Nike’s Epic React Flyknit 2 looks just as good inside the gym as it does on the outside.

Nike Vaporfly 4% Flyknit Nike £167.47

WAS: £209.95

NOW: £146.47

You don’t have to be an ultra marathon champion to make the most of Nike’s intelligent technology. Inside the Vaporfly 4% Flyknit, you’ll find breathable support, responsive foam and full-length plating that provides incredible energy return for any run.

Nike Romaleos 3 XD Nike £169.95

WAS: £169.95

NOW: £118.47

Grind out squats, deadlifts and snatches in a pair of Nike Romaleos 3 XD for a set of safer lifts. Flywire tech gives you support during your session and a dynamic strap and TPU plating keeps you locked in place when going through the exercise. Also available in a white colourway, too, if you fancy something different.

Nike Air Zoom Pegasus 35 Nike £72.97

WAS: £104.95

NOW: £72.97

Nike’s Pegasus collection is synonymous with helping runners of all abilities break personal bests time and again.

With a smooth and responsive ride and traction tech to keep you on your feet during your run, this is a shoe for all abilities.

Nike Free X Metcon 2 Nike £83.47

WAS: £104.95

NOW: £72.97

Like to mix-up your training? The Nike Free X Metcon 2 could be the shoe for you, as it’s suitable for CrossFit enthusiasts, short sprints, weightlifting and much more.

Varsity Compete TR 2 Nike £51.47

WAS: £64.95

NOW: £44.97

Prefer something a little more wallet-friendly? Nike’s Varsity Compete TR 2 training shoe is designed for heavy lifting, agility drills and explosive movements.

Not too bad for Black Friday, right? If Nike does the same sale for 2019 Black Friday and Cyber Monday, it’d be the perfect opportunity to pick up Christmas presents and to get a head-start on your January fitness goals. The best part, however, is that you needn’t step outside and wrestle with the high street crowds to get a bargain you want.

Related Story

If, however, you’re unsure what Black Friday and the subsequent Cyber Monday are both about, here’s a handy refresher.

Black Friday is the biggest shopping day of the entire year and, in the US, it’s considered to mark the beginning of the Christmas shopping period. It’s punctuated by incredible deals on everything you can imagine, with a sale that lasts all weekend and cruises straight through to ‘Cyber Monday’, the last day of sales where shoppers grab a serious bargain on presents for themselves and, just maybe, for others.

As for the difference between Black Friday and Cyber Monday, there isn’t really one. Some discounts are slightly more impressive on Friday over Monday, but they’re very similar, if not identical.

Whichever sale you favour, Brits spent an eye-watering £2.4bn over last year’s Black Friday sales — almost double that of 2017. But, there’s another question…


When is Black Friday?

Black Friday will be Friday 29th November , exactly a week later from Black Friday 2018.

However, you’ll want to keep your eyes on your favourite retailers, as many deals drop throughout the month and especially the week leading up to Friday 29th November.

What Will Be in Nike’s Black Friday Sale?

Whether you’re a crep-head, a WOD-obsessed CrossFit guy, a gym bro, five-a-sider or anything in between, chances are there’s going to be a deal for you come Black Friday and Cyber Monday.

When the deals drop, you’ll want to act fast because popular sizes sell out like *that*. But, if you can’t wait to purchase your latest Nike men’s trainers , check these out:

Nike Metcon 5 Nike £114.95

The Metcon 5 was taken through 9000 hours of testing from the four-time Fittest Man on Earth Mat Fraser. They’re built to withstand absolutely anything a tough workout can throw at you, from rope climbs to squats and sled sprints to plyometrics.

Nike Romaleos 3 XD Nike £169.95

If you seen guys grinding out squats, deadlifts and snatches wearing a pair of lifters, you probably know that they offer a significant boost in your training. Nike’s Flywire tech give you support during your session and a dynamic strap and TPU plating keep you locked in place for a safer lift.

Nike Air Force 1 ’07 Nike £79.95

Remember that a good pair of Nike shoe’s don’t technically have to be functional. Sometimes, a timeless classic is enough and these Nike Air Force 1 ’07s are exactly that.

Nike Air Zoom Pegasus 36 Trail Nike £114.95

Nike’s Air Zoom Pegasus 36 Trail trainers are made with the trail mind — double Zoom Air units help with underfoot cushioning and ‘lugs’ on the outsole help during uphill efforts. Seriously effective and seriously comfortable

It’s not all about your wheels, mind. Nike is just as famous for its kicks as it is for its gear and apparel. Below, we’ve picked a handful of items that you definitely should have an eye on:

Nike Sportswear RPM Printed Backpack Nike £79.95 Nike Dri-FIT Swoosh Training T-Shirt Nike £24.95 Nike Dri-FIT Woven Training Jacket Nike £47.95 Nike Dri-FIT Men’s Training Shorts Nike £18.47

Here’s what’s currently on sale right now…

Black Friday: Best Nike Kit for 2019

Nike Men’s U NK EVRY MAX CUSH CREW 3PR Socks, White/Wolf Grey/Black, XL Nike £12.95

Was: £15.00

Nike Men’s Team Performance Beanie Nike £9.99

Was: £23.99

Nike Team Club Hoodie Nike £16.95

Was: £52.00

Nike Men’s Park VI T-shirt Nike £14.98

Was: £18.85

Nike Academy 16 Knit Tracksuit Nike £49.99

Was: £58.56

Nike Men’s Revolution 4 Competition Running Shoes Nike £28.00

Was: £44.12

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Edward Cooper Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.



After Nike released the Metcon 3, it quickly became one of my favorite training shoes, only bested in certain workouts by the Nano 6.0. Though some people had issues with them, I never got that much heel slip and the squeaky midsole didn’t bother me to the point where I wouldn’t want to wear the shoes. They’re performance far outweighed the negatives and after Reebok discontinued the 6.0, it was clear what the best available training shoe was.

Nike has a pretty good track record of not pulling a Nano 7 when they release their shoes, so when shots of the Metcon 4 started popping up, it wasn’t surprising to see that the shoe didn’t look too much different than it’s predecessor. Honestly, that’s not really a bad thing since I thought the Metcon 3 had one of the best looking silhouettes for a training shoe and at least we could tell that Nike wasn’t straying too far away from what made the M3’s such a great shoe.

Build Quality – 6/6

Metcon’s are one of Nike’s flagship products, so with that, you can expect top quality materials and construction. Where the M4’s differ the most from the M3’s is in the new “Haptic” technology they’re using to improve durability in high wear areas. Essentially, they’ve gone and printed TPU overlays in the form of small tri-star shapes all over a brand new more plush upper material. Compared to the Metcon 3’s ballistic mesh upper with embroidered in TPU, this should not only improve durability, but also increase flexibility and comfort all while giving the Metcon 4’s a much more high quality look. It’s a bit early to comment on overall durability, but I can at least say that all of the latter is true.

To improve comfort, Nike used a new “sandwich-mesh” (two-layer mesh with vertical fibers running through it). For the first time ever, the top of the forefoot is cushioned; the best way to put into words how this feels is that the shoes feel like they’re cradling your toes, resulting in a better closer fit that moves with you. While I never had any issues with comfort at the top of my toes, the change is still welcome because it does indeed give the Metcon 4’s a more next to skin feel and my feet slide around less inside the shoes.

What hasn’t changed, but really isn’t a big deal in my opinion, is the sticky rubber outsole and tri-star tread pattern. I thought that this area of the shoe really didn’t need any kind of improvement since it was already really good on the M3’s, though some would argue that the tread pattern was ugly before, I thought it looked cool. The sticky rubber compound has always done a great job with traction from platform to rope climbs. Speaking of which, like most training shoes, Metcon’s go through a 2 year life cycle before the shoe is refreshed; hence the reason they look so similar to their predecessors. Still not a problem, because other than the DSX Flyknit 2’s – Metcon 4’s are (in my opinion), the best looking training shoe available.

Surprisingly, the drop-in midsole (4mm drop) is the exact same one found in the Metcon 3, rather than switching to the new DSX Flyknit 2’s new mixed material. Don’t get me wrong, the previous midsole was amazing in response and feel, but it did squeak over time. Although the Metcon 4’s have fabric lining the bottom inside the shoe to combat the squeak, it’s still present in both of my pairs of Metcon 4’s – a problem that could have been easily solved by changing to the other material.

Oh, and the laces are MUCH nicer.

Fit – 5.5/6


Easily the number one issue that has always plagued the Metcon series of shoes. Which makes me wonder why it’s taken so long for Nike to address the issue, though finally solving it with the most simple of fixes: adding one more eyelet.

In addition to the new upper material, Nike has gone and added another eyelet at the top of the ankle collar to combat heel slip and further refine the fit of the Metcon 4. Does it work? YES, but there is still a tiny bit of slippage if you want to nitpick; it’s no where near as bad as it’s ever been though. Personally, it was never all that bad for me in the Metcon 3’s, but having both 3 & 4’s on at the same time yields a noticeable difference in how securely either shoe wants to stay on your foot. If heel slip was bad or it just drove you crazy before, this alone should be the reason to upgrade.

The tongue gets a small but functional change as well. On the surface, it’s new tri-star cushioning might just look cosmetic, but the change is functional as it gives the shoe more to contain your foot with at the top. It might be hard to notice at first but doing a little ankle dorsiflexion will push the tongue of the shoe into your foot, which also helps to keep your heel in place.

As I mentioned before, the M4’s use a new “sandwich-mesh” upper that contains your foot much better than the previous model’s upper did, but the actual dimensions of the shoes remain the exact same. For me, the fit is improved since a size 9.5 was a little too snug before and a 10 had a little more room than I would have liked it to have; now a 10 is perfect on me because it fits in between the old 9.5 and 10. If you’ve got wide feet, you might have an issue with this change; the upper is more cushioned and flexible, but it’s also a little bit more narrow too. If you wore your Metcon’s (1/2/3) snug before, you’re probably going to need to size up.

My sizes for reference:

I wear everything with about a thumbnails width of space between my toes and the front of the shoe, and I have Morton’s toe (2nd toe longer than big toe).

  • Metcon 3 – 10 (Can fit 9.5’s, but extended use gets uncomfortable.)
  • Metcon 1/2 – 9.5 (Same as above.)
  • Nano’s – 10
  • Strike-Mvmnt – 10.5
  • Adidas Ultraboost – 10
  • NoBull – 10
  • Romaleos – 9.5
  • Chuck Taylor All Stars – 9.5

Flexibility/Comfort – 4.5/6

Saying the Metcon 4’s are the most flexible and comfortable Metcon’s ever, isn’t really saying all that much. Compared to their predecessors and a lot of other training shoes, they are, but in the grand spectrum of shoes, definitely not. There’s a level of “comfort” that you wouldn’t actually want from a good performing pair of trainers and the Metcon 4’s do a pretty good job at being wearable and not unbearable for a training shoe.

Whilst the upper is both more flexible and comfortable than it’s predecessor’s, it’s only slightly more and you wouldn’t be able to tell the difference unless you had one of each shoe on. The M4’s do flex pretty well at the metatarsal joints but everywhere else on the outsole and midsole, is fairly stiff like it was in the M3’s. The shoes still handle plyometric movements really well because they flex where you need them to, but you should expect a bit of soreness in your feet after doing repeated bounding exercises.

If you were expecting the Metcon 4’s to be a better running shoe, I hate to burst your bubble – they feel almost identical to the 3’s. That shouldn’t really come as a surprise since the whole bottom portion of the shoe is the exact same. Honestly, I think you can run shorter distances just fine in Metcon’s if you’re pose running, but if you’re planning on doing any kind of distance running, you should just get running shoes. Metcon’s are shoes designed for handling any kind of training, including running, but the bias is definitely towards weightlifting.

Something that I don’t think get’s enough attention is that even though the drop-in midsole is fairly stiff, it does have really good energy return and response for things like sprints and other explosive plyo movements. Keep in mind that it does require a fair amount of break-in, initially it’s going to be really stiff, but it does soften up and become more comfortable over time.

Stability – 6/6

What the Metcon 4’s lack in flexibility or comfort, they make up for in just how damn good they are for lifting. Whether it’s powerlifting or Olympic weightlifting, Metcon’s would be my top choice and the 4’s only solidify them as the best option available in a training shoe.

To be honest, the main things that make the Metcon 4 the top choice are really just brought over from the Metcon 3, which is still an awesome shoe in it’s own right. The responsive drop-in midsole and dense outsole material that also provides excellent traction are the major players when it comes to the M4’s stability. There’s very little compression to the midsole under load and the energy you get back from the midsole makes jumping feel explosive for any Olympic lifting, as well as plyometric movements. The base of the Metcon 4’s is wide and flat with sharp edges, making lateral stability and the ability to make quick cuts, excellent. Also like the M3’s, the forefoot of the 4’s is canted a bit upwards to help with toe-off, but can in turn allow you to be forward on lifts. It takes a little getting used to, but isn’t much of an issue when you do.

What really seals the deal is how the upgrades to the upper and fit harmonize with the previous lower bits to make the M4’s a more refined shoe to lift in. Since the overall fit of the shoe is tighter, foot containment is much better without being overly constricting; there’s far less play inside of the shoe than ever before but they’re still comfortable to wear the shoes for extended periods of time. Where you’re going to notice this the most is during barbell cycling where you’re shifting your feet around a lot; resetting back to the right position is more consistent and you don’t get thrown off balance as much.

Though the heel counter has been cut down, mainly for aesthetic reasons, I didn’t notice any lost stability from the change. The heel clip returns, though I never thought it did much anyways. Metcon 4’s are also very slighty lighter than 3’s, weighing in at only 10.6oz compared to the 10.9oz of the 3’s. Minor changes, but they’re worth noting.

Just having a stiff midsole and outsole won’t cut it in determining a good training shoe nowadays; as we saw in the case of the Nano 7. The beauty of the Metcon 4 is how masterfully Nike has managed to blend all the attributes of a running and lifting shoe into a single trainer without sacrificing too much of anything.

Compared to:

  • Metcon 3 – Better fit overall, but stability and flexibility largely remain the same. If you had issues with the heel slip or were in between sizes, it’s worth the upgrade. Otherwise, you’re not missing out on much.
  • Nano 8 – Nike basically did the same thing to the Metcon 4 that Reebok did to the Nano 8, but to a lesser extent since the M3’s weren’t as bad as the Nano 7. Nano 8’s are the more all around trainer and much better to run in, but the Metcon 4’s are the better lifter. You can’t go wrong either way, it just depends what you want to prioritize.
  • DSX Flyknit 2 – The changes from the DSX to the DSX2 feel more drastic than the M3-M4, but the better overall shoe is the M4. If you have M3’s already, check out the DSX2’s because they offer a different, but still very good training experience. They’re a little more flexible and almost just as stable. If you can only pick one and don’t have M3’s, go with the Metcon 4. If you had heel slip issues in the M3’s, go with the M4’s over the DSX2.
  • NoBull – The only situation I’d take NoBull’s over Metcon 4’s is if you wanted a more minimalist platform. Otherwise the fit and stability isn’t as good as the Metcon 4’s, though they’re more flexible.

Value – 5/6

Like all the Metcon’s of old, the 4’s retail for the standard price of $130. If you were to pretend that Metcon 3’s were unavailable to buy anymore for their discounted rate, I’d say the Metcon 4’s would be a no brainer for fans of the shoe or anyone wanting a the most stable training shoe. The newest iteration is definitely the superior shoe between the two, but it’s not a difference that you need to be spending another $130 on if you already have Metcon 3’s and don’t have any issues with the fit of them. I’m not going to tell you how to spend your money, because to me, buying them because they’re new and look better are good enough reasons for me to drop the cash. The 4’s are a must buy in a world without 3’s.

If you wanted to try something different than the 3’s, but didn’t want to go too far away from the brand and Metcon “formula”, I’d recommend checking out the DSX Flyknit 2 over the 4’s. They’re different enough than the 3’s but still offer one of the best training shoe experiences you can buy. At a cost of course because they’re slightly more expensive.

Things can get complicated when choosing between the Nano 8 and Metcon 4. All I can tell you is that if you normally like Nano’s, go with that, and vice versa with Metcon’s. They both offer the best training shoe experiences depending on what you’re looking for. If I were to do a competition and I didn’t know what was going on, I could count on either to get me through, but if I wanted something more comfortable to wear day-in day-out, I’d pick Nano 8’s; if I wanted something to go heavy in, Metcon 4’s.

Rather than trying to reinvent the wheel with the Metcon 4, Nike opted to just take what was already excellent and refine it. The result is easily the best Metcon to date and one of the best training shoes of all time. It’s just a damn shame that they didn’t fix the squeaky midsole.

Total Score: 27/30


Rogue Fitness Sale Alert! Rogue Fitness has the some styles of the Nike Metcon 4 XD on sale now for $90.95 – for a limited time.

Fans of the Nike Metcon line of cross training shoes have a new footwear option for 2019: the Nike Metcon 4 XD.

The Nike Metcon 4 XD is still available online from Rogue Fitness.

But, if you want these shoes – you better get them quick. They are not making them since the release of the Nike Metcon 5 earlier this year.

How does this versatile cross training shoe stack up against the Nike Metcon 4?

How has Nike improved upon what is arguably the best cross training shoe for lifting weights?

That’s what we’ll talk about here.

Let’s review what is new and improved on the Nike Metcon 4 XD. We’ll also explain all the newest options, as shown here:

Nike Metcon 4 XD Men’s BLACK / WHITE. The best CrossFit training shoe for weightlifting gets even better – the XD is the toughest, and most versatile cross training shoe yet. With new 3d printed upper it is more durable than ever. Nike Metcon 4 XD Men’s TEAM ROYAL / LIGHT PHOTO BLUE / BLACK / AMARILLO. Nike Metcon 4 XD Men’s COOL GRAY / DARK GRAY / WOLF GRAY / BLACK Nike Metcon 4 XD Men’s SEQUOIA / UNIVERSITY RED-OLIVE CANVAS Nike Metcon 4 Premium The Nike Metcon 4 Premium is available in different colors and has an extra rubber protection wrap for extra durability.

Let’s take a look at what’s new in the Metcon 4 XD.

What’s New in the Nike Metcon 4 XD : Improved Durability with a New Upper

First and foremost – the biggest update is the upper.

That’s basically the “top” of the shoe – that covers the toes and foot and attaches to the outsole.

Nike claims greater durability by using a new 3-D print that reinforces the shoe from toe to heel.

First, let’s take a peek at the upper on the Nike Metcon 4.

You can clearly see that the haptic print varies in size – it covers high wear areas more thoroughly, and is smaller or non-existent in other areas.

Now, let’s look at the upper of the Nike Metcon 4 XD.

It’s definitely the visible difference – as you can see here, the diamond like print is larger and covers more of the underlying mesh fabric than the prior version’s “tri-star” design.

It provides a more complete covering, with room between the “scales” to allow your foot to breath.

Nike says the pattern was inspired by the knurling on a barbell.

For the heel, there’s not as much of a difference. In fact, the Nike Metcon 4 appears to have the more complete coverage.

The Nike Metcon 4 XD is on the left, and the Nike Metcon 4 is on the right.

The new 3D Print on the Nike Metcon 4 XD covers more area, and more thoroughly.

It is certainly going to make the shoe last longer.

But, the key question – this is also covering up more of the breathable mesh fabric underneath also – will the Nike Metcon 4 XDs breathe as well as the prior version?

Also as a consequence, it seems to make the shoe slightly heavier.

A men’s size 11 in the Nike Metcon 4 is 11.4 ounces, as measured on a digital scale.

The Nike Metcon 4 XD (Men’s Size 11) weighs in at 12.1 ounces.

That’s 6% heavier. Will you notice? No.

CrossFit Shoes for 2019

In 2019 you’ve got more options than ever for CrossFit shoes. Here’s the lineup we’ve tested so far in 2019.

Lineup of CrossFit training shoes for 2019

Nike Metcon 4 XD – New Colorways

Beauty is in the eye of the beholder – but to me, the Nike Metcon 4 line is the best looking cross training shoe.

Look good in the gym, or by the pool, in the new for 2019 Nike Metcon 4 XD

And the first batch of Nike Metcon 4 XD colorways look like the tradition will continue.

Personally, I just can’t get into the looks of the Reebok Nano 8 or the NOBULL Trainers – even if they are excellent shoes.

Nike has historically churned out new colorway options on a regular basis with the Nike Metcon 4 line, so we expect the Nike Metcon 4 XD line to be no different.

Here’s a look at the currently available colorways for men.

By the way, if you see a color combination you like – snag it now while you can find it in your size. They won’t make the same color options for the entire manufacturing run of the shoe.

There are complex, eye catching color schemes such as the “Black/Anthracite/White/Wolf Grey” combination.

But there’s also more conservative choices – such as good old black and white.

For a super-versatile color choice, you can’t go wrong with grey.

It goes with everything.

The “Cool Grey/Dark Grey/Wolf Grey/Black” colorway has all the grey you need.

Lastly for a more vibrant look for men’s shoes, we have “White/Racer Blue/Back/Flash Crimson”.

And, we’ve already got the next round of colorways.

“Hyper Crimon/Gunsmoke/Black/White” is a radical look – but wouldn’t look out of place in the gym at all.

“Sequoia / University Red / Olive Canvas” is another great looking color combo.

Here’s “Team Royal / Light Photo Blue / Black / Amarillo”.

Simply gorgeous.

All of them look pretty sharp, in my opinion.

The other thing I love about the Nike shoes – if you don’t see what you want you can probably have something customized just how you want it via Nike ID. That’ll cost more (about $30), and it takes up to 6 weeks to receive them though.

Nike Metcon 4 XD Chalkboard & Whiteboard Edition

Here’s a new colorway – just in time for the CrossFit Open 2019.

NOTE: These are now SOLD OUT and no longer available.

The chalkboard and whiteboard versions of the Nike Metcon 4 XD let you write on the heel.

What can you write? Motivational words and graphics. The limit is your imagination.

And if you aren’t interested in that, they are a very subdued and “clean” design of a great looking shoe.

There’s a whiteboard version too – same clean looks and you can write on the heel.

Nike Metcon 4 XD Women’s CrossFit Shoes

There’s lot of great options for women’s shoes as well.

“Atmosphere Grey/Plum Dust/Summit White/True Berry” or “purple and grey” – as I would call it – looks fantastic.

The vibrant color option for the ladies is “White/Flash Crimson/Sail/Racer Blue”.

So, that is what is new and improved with the Nike Metcon 4 XD as compared to the Nike Metcon 4.

The upper uses more robust 3D print – this improves durability, and we have some sharp new color options.

Let’s switch gears now and talk about what Nike didn’t mess with in the Nike Metcon 4 XD.

What’s Unchanged in the Nike Metcon 4 XD

Nike knew to leave well enough alone with many of the beloved features of the Nike Metcon 4 shoe.

Let’s start from the ground up.

The outsole (sole) is composed of two types of rubber.

Nike Metcon 4 XD – sticky rubber up front, firm in the heel

There’s extra sticky rubber up front for maximum traction – like you need when performing a sled push.

And there’s firmer rubber in the heel – to ensure your foot doesn’t compress too much into the shoe as you are lifting weights.

The heel in the Nike Metcon 4 XD is FIRM just like in the plain 4s.

These shoes tend to make a “clip-clop” sound as you walk around in them – just like a real pair of squat shoes or Olympic weightlifting shoes.

And that’s why we love them for lifting weights.

But the Nike Metcon 4 XDs are meant to be WOD versatile – just like the Nike Metcon 4.

They’ve kept the pre-formed forefoot flex grooves in the sole, which ensure you have flex in the shoe where you need it. This is helpful for running, jumping, skipping rope, and more.

Sole of the Nike Metcon 4 XD – Tri-star design, pre-formed flex grooves, and two types of rubber.

They’ve also kept that great “tri-star” design on the sole – for grip and traction in all directions.

You can also see that the outsole still wraps around and up the sides of the shoe at the mid-point. This is right where you’d grip a rope during rope climbs.

This isn’t a need that everyone has – but it’s great for those that need it.

Climbing ropes with regular shoes will annihilate them quickly. The friction of the rope against the unprotected upper shreds shoes like crazy.

But, in the Nike Metcon 4 XD you can see the wrap around outsole puts only the toughest part of the shoe (the outsole) in contact with the rope.

Moving to the back of the shoe – the TPU heel clip is still in place.

TPU is a tough, durable plastic. It’s also quite firm and helps retain shape.

This gives you correct heel support for lifting heavy weights, and also for lateral stability.

Similarly the heel counter is made from low-drag material and will let your feet glide with minimal friction against the wall when doing HSPUs (Hand Stand Push Ups).

Nike has really thought through all the possible requirements of the CrossFit WOD!

The other big feature that Nike has carried over from the Nike Metcon 4 – these are low-profile or low drop shoes.

The “heel to toe drop” (also called the offset) on these is minimal – about 4 mm. Just like the Nike Metcon 4.

In a nutshell, that means these shoes don’t have a oversized heel raise.

This helps encourage mid-foot striking when running and overall yields a more versatile shoe.

It also makes for a stable platform all around.

A raised heel would be more of a benefit for getting deep on squats. That’s why pure weightlifting shoes like the Adipower and Nike Romaleos 3 have a very high heel.

But, an outrageous heel raise isn’t good for much else.

So, for a versatile shoe – low heel to toe drop is the way to go.

(It also makes these great deadlifting shoes – in my opinion.)

The midsole is the layer of material between the inner and outer soles of a shoe, primarily for absorbing shock.

It also ensures you have proper arch support.

In the Nike Metcon 4 XD the drop-in midsole is firmer in the heel and softer in the forefoot. As it was in the Nike Metcon 4.

What’s a drop-in midsole?

It’s removable – it literally drops in to the shoe. This gives Nike the freedom to build the midsole from advanced materials – like dual-density foam.

The Nike Metcon 4 XD has a drop-in midsole – just like the Nike Metcon 4 did.

Here’s the underside of the midsole. You can see the pre-formed flex grooves are in the midsole, as well as the outsole.

Bottom view of the drop-in midsole on the Nike Metcon 4 XD

The firm heel provides improved stability for weight lifting, and at the same time the softer forefoot improves cushioning for sprints and short runs.

Short runs? Yes, short runs.

The Nike Metcon 4 XD will excel as a weightlifting shoe – and not as much a running shoe.

The firm heel and relative lack of cushioning are considered important for lifting heavy weights, whereas for running distance you want more cushioning and shock absorption.

Therefore, if you lift more than you run, this is probably the shoe for you.

If you do more running than lifting, there’s better options – like the Nike Metcon Flyknit 3 or the ultimate Metcon running shoe: the Nike Free X Metcon 2.

We’ve discussed the upper already, it’s the site of the biggest change.

But, what’s not changed is the breathable mesh fabric that is under all that 3D print.

As anyone wearing leather shoes or boots can attest – working out in them would be miserable.

You’ve got to have a breathable shoe.

Moving on to the laces – in the Nike Metcon 4 XD we’ve got 6 lace eyelets – just like the Nike Metcon 4.

What’s that looped around the laces of the Nike Metcon 4 XD cross training shoe? It’s Flywire – which gives it a secure, locked-in fit.

Flywire is also still here. This is Nike’s trademarked filaments that integrate with the laces and through the entire shoe to ensure a secure, locked-in fit.

Think of it like a light-weight version of the mid-sole strap on a purpose built weightlifting shoe.

You can see the Flywire is color coordinated in parts of the shoe – a nice touch.

Think it looks weak? It’s not. Those filaments are made from vectran. It’s pound for pound stronger than steel – despite it’s thin, threadlike appearance.

That’s why it’s called Flywire.

That’s a lot of info – but a picture is worth a thousand words – here’s some of the best features of the Nike Metcon 4 XD represented visually.

And here’s one for the ladies…

Nike Metcon 4 XD Patches

Nike’s latest version of this shoe is the Nike Metcon 4 XD Patches cross training shoe.

Inspired by the military’s use of “morale patches” – these CrossFit shoes feature hook and loop (Velcro) on the shoe’s tongue and back-half of the upper.

Customize your patches to your liking and show some individual flair and style.

The Nike Metcon 4 XD Patches is available in “Nike Special Field System Collection” colors (gold, army green and triple black for men; dusty pink, lavender, and gray for women).

Each color option comes with a unique set of patches.

In Summary

Nike has given consumers a mid-life revision of the Nike Metcon 4 shoe.

The Nike Metcon 4 XD has a new upper that is tougher.

At the same time, they didn’t forget what made the Nike Metcon 4 shoe great – low drop, firm heel, and maximum versatility.

The Nike Metcon 4 XD is a worthy successor to the Nike Metcon 4 – and will hold us over until the next Nike Metcon training shoe is available.

Should you upgrade to the Nike Metcon 4 XD from the Nike Metcon 4? Only if your current pair is worn out. But, if you need a new pair, buying the Nike Metcon 4 XD is a solid choice.

The release of the XD may also help drive discounts on existing inventory of the Nike Metcon 4 shoes!

And lastly, the Nike Metcon 4 line is a great weightlifting shoe and you can sprint or run with it.

But it is not a runner’s shoe.

If you do more running than lifting, there’s better options – like the Nike Metcon Flyknit 3 or the ultimate Metcon running shoe: the Nike Free X Metcon 2.

Lastly, they aren’t making any more Metcon 4 XD (or Metcon 4), and it’s getting hard to find many sizes.

You may be interested in the new Nike Metcon 5.

Why Rogue Fitness Products? We’re a Rogue Fitness affiliate – so if you order shoes after clicking the links in this article we receive monetary compensation. But that’s not why we recommend Rogue. It’s because their equipment is tough, durable, well-made, and offers the “best of the best”. Their innovative designs and diversity of options make your training better – allowing you to reach your personal goals faster. And that’s why we love them.

  • Nike Metcon 4 XD product photos are courtesy of Nike
  • Some product imagery on this page is property of Rogue Fitness and provided by Rogue Fitness.
  • This website is not affiliated or associated with CrossFit, Inc. CrossFit is a registered trademark of CrossFit, Inc.

Nike Metcon 4 XD Review: Crush Your Cross-training Goals Wearing These Tough and Tenacious Trainers

With the Nike Metcon 4 XD, you’ll never have to worry about your shoes wearing out before you do!


We’ve all seen that one person absolutely crushing it in the gym. With speed and agility, they seamlessly transition between sprints and sled pushes, box jumps and ladders, weight lifts and kettlebell swings. Basically, they look like they were born for the sport. Amazed and impressed, onlookers wonder how they too can achieve such athleticism and defy gravity on their rope climbs or handstand pushups—sound about right?

Here’s a little secret: You draw power from the ground up. Sometimes, the secret sauce isn’t in their protein powder… it’s in their shoes! Without a dedicated pair of cross-training sneakers, your workout performance could suffer some serious setbacks. For four generations, the Nike Metcon 4 has given athletes the power boost they need to push their limits—and now the Metcon 4 Xtra Durable (XD) comes reinforced to make the upper of this tried and tested shoe tougher than ever before.

Men’s Nike Metcon 4 XD in Black/White and Women’s Nike Metcon 4 XD in Grey/Pum


“Metcon” is short for metabolic conditioning. It refers to Nike’s line of versatile, all-purpose cross-trainers tailored to athletes of all varieties. Runners, weight lifters, and pickup basketball stars alike can all benefit from a pair of cross-training shoes in their arsenal. Why? Well, running shoes in their strictest form are designed to support forward movement with a construction that improves transitions and cushion to protect feet from shock upon repeated landings. Cross-trainers need support across a variety of movements (front, back, side-to-side) as well as on a number of different surfaces. Nike’s Metcon line answers these demands by offering a host of features that enhance all sorts of exercise, like a drop-in midsole and TPU heel counter, to name just a few.

The fourth release of the Nike Metcon now comes in several special editions. Summon your masculine power in the Men’s Metcon 4 Viking Quest or aspire to Olympic gold in the Metcon 4 Americana. You can shop a number of limited colorways or turn heads with the leather upper and suede heel panel on the Metcon 4 AMP series. But if you’re looking for the toughest shoe in the lineup, the Metcon 4 XD should be your go-to choice.


Nike is one of the biggest names in the shoe game—and for good reason. They’re on a mission to merge cutting-edge shoe tech with attractive design to deliver seriously impressive, up-tempo trainers. True, the signature Swoosh always amps up your cool factor with a ton of style points. But you can also enjoy countless innovations that reflect Nike’s mission to grow and evolve as technology advances.

Here’s a futuristic term for ya: 3D haptic print. It sounds like some sort of sci-fi effect, but it’s actually one of the coolest new features in the Nike Metcon 4 XD. Basically, Nike made the Metcon 4 XD more durable than ever by adding a 3D print around the entire shoe with haptic technology. The outer mesh might look like your sleek Nike Flyknits, but the fabric is actually reinforced from heel to toe. The sandwiched mesh provides superior durability and resists abrasions during drills like rope climbs, while also serving up a bit more cushion and protection (because, let’s face it, no side of your foot is safe from perilous box jump burpees!).

The reinforced Men’s Nike Metcon 4 XD in Sequoia/Camo

The new, textured mesh is super lightweight and breathable so your feet will enjoy plenty of air—even though you might forget to breathe during your max press! Additional updates to the Nike Metcon 4 XD include added cushioning on the tongue for optimized comfort as well as an extra eyelet for your laces. Now you’ll be able to dial in the perfect fit and get less distracted by annoying slippage as you sink low into your squats!


More and more gym-goers are ditching the old school weight machines in favor of a dynamic mix of plyometrics, strength training, and endurance exercises. To these athletes, the Metcon 4 XD provides dynamic stability, support, protection, and comfort in order to execute cross-training exercises like an all-out beast. These trainers perform well during a wide range of activity, such as:

  • Cardio and plyometrics
  • Full-body strength training
  • Rope climbs
  • Weight lifts
  • Kettlebells
  • Box jumps
  • Boot camp drills

Cross-training athletes tend to rip through shoes like nobody’s business—but they’ve finally met their match in the Nike Metcon 4 XD. Every angle of this shoe is built to resist wear and tear. But that being said, you don’t need to be a CrossFit™ champion or extreme gym rat to benefit from the Nike Metcon 4 XD; these are a great choice for anyone who wants to invest in a pair of long-lasting, performance-enhancing trainers that are capable of all your athletic endeavors!


All hype aside, what’s the magic behind the secret sauce here? How do the Metcon 4’s actually work? Well, we’re happy to report that Nike does more than just make bold claims about superior durability and adaptable cushioning—they actually back them up with features that can dramatically improve athletic speed, balance, and coordination.

Working from the ground up, the outsole of the Nike Metcon 4 is strategically designed for optimized traction. You’ll notice it’s extra sticky up top beneath the forefoot—ideal for gripping the ground during sled pushes—and the rubber extends up both sides of the arch to help your feet better hold onto ropes and weighted medicine balls. The rubber tri-star pattern delivers top-notch traction for multidirectional movement and the TPU heel counter improves lateral stability so you’ll never need to worry about slipping mid-side lunge.

Heel of the Women’s Nike Metcon 4 XD in Grey/Ember Glow

The midsole of the Metcon 4 XD is offset only slightly from the forefoot. Translation? A low connection to the ground and a stable platform that’s prime for lifting weights. The midsole offers enough comfort to protect your feet during warm up jogs and jump landings, but the cushion is firm and responsive. The last thing you’ll want when channeling explosive power is to feel like you’re sinking into your shoes!

Last but certainly not least, the upper of the Metcon 4 XD comes equipped with Nike’s popular Flywire technology. You’ll enjoy feeling locked-down and secured, but never constricted. The reinforced mesh keeps your feet cool and dry while also protecting your trainers from breaking down too soon. You certainly don’t let a little drag or resistance get the better of you—and your shoes shouldn’t either!


Before concluding our review of the Nike Metcon 4 XD, take a look at these specs to see the many ways these trainers shine.


A 4mm height difference separate the midfoot from the forefoot of the Metcon 4 XD. This flat platform allows you to feel connected to the ground during intense interval training and heavy weight lifts.


When it comes to color selection, there are tons of different choices currently available in this Nike model. Don’t miss the special edition Metcon 4 XD Nowstalgia if you want to throw a retro vibe into your routine!

Men’s: Black/White; Black/Camo; Grey/Black; White/Crimson; Crimson/Camo; Sequoia/Camo

Women’s: Grey/Ember Glow; Grey/Plum; White/Blue

Want to know for sure if the Nike Metcon 4 XD is right for you? Take 2-3 minutes to run through our online SHOE FIT FINDER. You can also call 800.551.5558 or drop by your hometown store and we’ll guide you through your personal fitting. See more of our favorites on Pinterest!

Nike metcon training shoe

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