The Nike Metcon cross-training shoe line has continued to surge in popularity since its original debut in 2015. Four of the most popular and “newer” Nike CrossFit shoes include the Nike Metcon 7, Nike Metcon 5, Nike Metcon 6, and Nike React Metcon Turbo. All of these Nike CrossFit shoes offer a ton of great construction features for supporting CrossFit.
On the never-ending quest of reviewing the best cross-training shoes, I wanted to put together a comparison article breaking down some of Nike’s most popular CrossFit shoes. Basically, I wanted to get hyper-specific with the top Nike CrossFit shoes and compare them to one another.
For this Nike Metcon comparison article, I wanted to create three key breakout sections to discuss each model’s pros, cons, and performance.
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Whether you’re a first-time Nike Metcon and CrossFit shoe buyer or a weathered fan of Nike CrossFit shoes — hopefully, I can help you best model your needs below. Also, check out the That Fit Friend cross-training shoe calculator to find the best shoes for your needs.
Best Nike CrossFit Shoes for Lifting
Do note, all of the Nike CrossFit shoes (Metcon) models mentioned in this article are equally solid in a lifting setting. However, I have broken them into a hierarchy based on small details and how easy they are to find for a variety of men’s and women’s sizes.
1. Nike Metcon 6
The Nike Metcon 6 is still widely available and performs really in the gym from a stability-focused point of view earning it my top spot. The 4mm heel-to-toe offset gives this shoe a nice low-to-the-ground feeling, and the firm midsole and outsole construction limit compression across the board.
The Nike Metcon 6 also features a split insole that provides a firmer material towards the heel and a slightly more responsive material on the forefoot. This construction detail and the additional Hyperlift inserts make this a great option for lifting.
- Best For: CrossFit and Heavy Lifting
- Heel-to-Toe Drop: 4mm (with removable 8mm Hyperlifter insert)
- Weight: 12.8 oz
- Removable Insole: Yes
- Sizing: True to Size. Toe box may feel tight for some.
- Read My Review: Nike Metcon 6 Review
Who Should Grab This Model: The lifter that wants stability and loves having the option to use the Hyperlift inserts to elevate the heel for various exercises.
Nike Metcon 6
$130
Best For
- Lifting Heavy
- Functional Fitness Workouts
- Casual Agility Workouts
Falls Short
- Daily Comfort
- Longer Runs
- Budget-Friendliness
2. Nike Metcon 7
The Nike Metcon 7 is also a viable Nike CrossFit shoe option for lifting. This model isn’t as rigid as the Nike Metcon 6, however, I think most will be with this model’s overall stability. In the Metcon 7, I’ve deadlifted up to 505 lbs and didn’t notice any glaring issues with compression, so the recreational lifter and CrossFit athlete should be safe in this model.
Must Read: 8 Best CrossFit Shoes On the Market | Picks for Flat Feet, Rope Climbs, and More
The Nike Metcon 7 features Nike React Foam in its midsole and as a whole this model’s forefoot has a more maneuverable and flexible feel. As opposed to receiving the separate Hyperlift, the Metcon 7 has them built-in to the heel for stability.
- Best For: Lifting, HIIT, and CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 12.4 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Nike Metcon 7 Review
Who Should Grab This Model: The lifter wants stability but also wants a Nike Metcon to have some forefoot responsiveness.
Nike Metcon 7
$130
Best For
- Heavy Training
- CrossFit Workouts
- Rope Climbs
- Plyos and Agility Workouts
- Short Runs
Falls Short
- For Long-Distance Runs
- For Wider Feet
3. Nike Metcon 5
The Nike Metcon 5 is eerily similar to the Nike Metcon 6 in regard to its stability and midsole and outsole construction. The main difference however is the upper construction. The Nike Metcon 5’s upper is slightly “heavier” and isn’t nearly as breathable which isn’t a huge knock on this model’s performance, but more so, a knock on a lifter’s personal preference.
Similar to the Nike Metcon 6, the Nike Metcon 5 also features a Hyperlift insert that can be used at a lifter’s discretion and the split insole construction.
- Best For: Heavy Lifting
- Heel-to-Toe Drop: 4mm
- Weight: 12.6 oz
- Removable Insole: Yes
- Sizing: True to Size
- Who Should Grab This Model: The lifter that wants a durable shoe for heavy training.
Nike Metcon 5
$130
Best For
- CrossFit and Cross-Training
- Heavy Lifting
- Long-Term Durability
- HIIT and Athletic Training
Falls Short
- For Longer Runs
4. Nike React Metcon Turbo
Don’t get me wrong, the Nike React Metcon Turbo is a great performer for lifting. The only area where the React Metcon Turbo falls short is with rope climbs as it has no midfoot support for traction and durability. The Nike React Metcon Turbo features an insole created with Nike React material which provides this model with a slightly more responsive feel than the other Metcons.
In addition, this model’s reworked outsole is a hit for many, but a miss for some as it’s not as consistent as the previous three mentioned Nike Metcon models.
- Best For: Lifting, HIIT, Agility, and Classes
- Heel-to-Toe Drop: 4mm
- Weight: 12 oz
- Removable Insole: Yes
- Sizing: Length Is True, Width Is Narrower
- Read My Review: Nike React Metcon Turbo Review
Who Should Grab This Model: The lifter that likes to train with a bit more of an agility and HIIT focus. This model’s upper construction and reworked outsole/midsole make it great for these activities.
Nike React Metcon Turbo
$150
Best For
- Heavier Training
- Agility Workouts
- HIIT Training
- Versatile Workouts
Falls Short
- For Longer Runs
- For Cost-Efficiency
Best Nike CrossFit Shoes for Versatility
When I rank shoes for versatility, I’m looking for shoes that can tackle things like shorter runs, HIIT-style training, lifting, agility, and plyometrics, all in one workout. Basically, I look at how a model stands up across the board to any task you can throw at them.
1: Nike React Metcon Turbo
If you’re someone looking for the ultimate shoe for versatility, then the Nike React Metcon Turbo is a really good bet. This shoe is designed for diverse training and excels in HIIT training, plyometrics, and agility-focused workouts.
The disassociated outsole construction gives this model a really nice level of maneuverability, BUT it does limit rope climbing, so if that’s high up on your priority list, then opt for the models below.
Outsole Comparison: Nike React Metcon Turbo (left) Vs Nike Metcon 7 (right)
On top of that, the Nike React insole provides a nice level of responsiveness, especially for a Nike Metcon. Do note, this model is NOT great for rope climbing, so that is one drawback to this shoe’s overall versatility.
- Best For: Lifting, HIIT, Agility, and Classes
- Heel-to-Toe Drop: 4mm
- Weight: 12 oz
- Removable Insole: Yes
- Sizing: Length Is True, Width Is Narrower
- Read My Review: Nike React Metcon Turbo Review
Who Should Grab This Model: The athlete and lifter that wants a model for athletic-style training, and need a shoe that’s great for agility, HIIT workouts, and heavy lifting.
Nike React Metcon Turbo
$150
Best For
- Heavier Training
- Agility Workouts
- HIIT Training
- Versatile Workouts
Falls Short
- For Longer Runs
- For Cost-Efficiency
2. Nike Metcon 7
The Nike Metcon 7 is taking me second pick as a solid CrossFit shoe for versatility. The Metcon 7’s React Foam Midsole provides the forefoot of this model with a nice level of responsiveness. There are also additional grooves in the forefoot of this shoe to help add to its toe box ability to provide a nice layer of cushion and support.
The tongue on this model features a lace-lock feature that also helps lock down the laces and keeps them from coming untied. If you’re tackling HIIT or agility workouts, then this can be a really nice feature.
- Best For: Lifting, HIIT, and CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 12.4 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Nike Metcon 7 Review
Who Should Grab This Model: The lifter wants a good shoe for versatility, but also wants to train heavy.
Nike Metcon 7
$130
Best For
- Heavy Training
- CrossFit Workouts
- Rope Climbs
- Plyos and Agility Workouts
- Short Runs
Falls Short
- For Long-Distance Runs
- For Wider Feet
3. Nike Metcon 6
Again, the Nike Metcon 6 is arguably just as versatile as the Nike Metcon and 4 XD. The reason I’m placing it last in this respective list is due to the fact that it does feel slightly heavier than the other models listed here. In addition, due to its stability, it’s not a favorite for me when it comes to shorter runs and plyometric workouts.
All that being said though, the Nike Metcon 6 will get the job done for you and I like the breathable mesh upper construction but do note, it might not “feel” as athletic as some of the other options in this list.
- Best For: CrossFit and Heavy Lifting
- Heel-to-Toe Drop: 4mm (with removable 8mm Hyperlifter insert)
- Weight: 12.8 oz
- Removable Insole: Yes
- Sizing: True to Size. Toe box may feel tight for some.
- Read My Review: Nike Metcon 6 Review
Who Should Grab This Model: The lifter and athlete that biases their training towards lifting, but still wants to get some casual versatile training work.
Nike Metcon 6
$130
Best For
- Lifting Heavy
- Functional Fitness Workouts
- Casual Agility Workouts
Falls Short
- Daily Comfort
- Longer Runs
- Budget-Friendliness
4. Nike Metcon 5
The Nike Metcon 5 is earning my runner-up spot for this ask. Truthfully though, the Metcon 5, 4XD, and 6 could all fill this spot fairly equally. However, the reason I placed the Nike Metcon 5 in the second spot here is for two key reasons. First, the upper construction is durable and fairly heavy so it resists abrasions really.
Second, you can generally find this model for $10-30 less than the Nike Metco 6 and it has a lot of similar construction traits. So, it’s a better budget-friendly option for the versatility-driven athlete and lifter.
- Best For: Heavy Lifting
- Heel-to-Toe Drop: 4mm
- Weight: 12.6 oz
- Removable Insole: Yes
- Sizing: True to Size
- Who Should Grab This Model: The lifter that wants stability, durability, and likes to train with things like rope climbs fairly often and needs a model to resist abrasion/friction.
Nike Metcon 5
$130
Best For
- CrossFit and Cross-Training
- Heavy Lifting
- Long-Term Durability
- HIIT and Athletic Training
Falls Short
- For Longer Runs
Best Nike CrossFit Shoes for Budget
One of the only consistent drawbacks to Nike Metcons is their price. Typically, Nike Metcon models are not going to be the most budget-friendly option on the market.
Ironically, some of the older colorways for the Nike Metcon 5 and 6 are pricier than the new Nike Metcon 7s. For this reason, I placed them third as you will have to do some searching to find great deals on these models.
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Frequently Asked Questions (FAQ)
Q:Is Nike Metcon good for the gym?
Q:Are Metcons only good for CrossFit?
Q:Can you do HIIT in Nike Metcon?
Closing Nike Metcon Thoughts
The Nike Metcon Training shoes are popular for a reason. They’re consistent with their performance delivery and provide an adequate amount of stability under a variety of loads.
If you’re on the market for Nike Metcon cross-training shoes, then use this guide to help you navigate which model would fit your needs best. As always, if you have any questions, please reach out!
Other Useful Cross-Training Shoe Content
- When should you replace cross-training shoes?
- Cross-Training Shoes VS Running Shoes
- Can you walk long distances in cross-training shoes?
- Cross-training shoe construction explained
I buy and test the products featured on That Fit Friend using a regimen of training tests that I’ve developed over years of testing training shoes and gear. I may earn commissions on sales made through the links on my site.
