Nike Metcon 1 Review (2024 Re-Release): Still a Legend?

We didn’t get to see a Nike Metcon 10 release this year, and on my Instagram page and in the That Fit Friend Sub-Reddit, we speculated that the re-release of the Metcon 1 was kind of a placeholder for the 10 in 2024.

For context, every year, Nike releases their Metcon model in late summer. We all had our hopes up for a Metcon 10 that would [hopefully] be a lot different — read, better — than the very sub-par Metcon 9, but alas…here we are with the old Metcon 1.

For what it’s worth, it could be a lot worse, y’all. The Metcon 1 is a solid shoe, and the older Metcons outperform the newer models for lifting and CrossFit by a long shot, so it wasn’t a total wash of a year.

I’ve enjoyed my time training in this shoe, and I’ll cover all of the details that you should know before buying. Should you go new and grab the 9? Or opt for the old tried and true 1?

Training Stats In This Shoe

Lifting Sessions Logged: 18	Cross-Training Sessions Logged: 16	Total Miles Logged (Walking and Running): 10
Max Deadlift Performed In These: 495 lbs	Fave Exercises In These: Sled Pushes/Pulls, Jump Rope	Running: Broken up into 400-1,000 meter intervals
Max Barbell Lunge Performed In These: 215	Least Favorite In These: Broad Jumps	Walking: 1-2 Mile dog walks around my neighborhood
Max Power Clean In These: 245	Are They Good for Classes: Good for CrossFit, Not Great for HIIT

Who Should Buy This Shoe?

1. Old-school CrossFit shoe fans. When I put these on, it was a blend of nostalgia and a breath of fresh air. In my opinion, some of the modern-day CrossFit shoes are a little too over-engineered, and it was nice to have a toned-down model on my feet again.
2. You want a training shoe for heavy lifting and CrossFit. I’ve deadlifted 495 lbs in this shoe with no stability issues and have pushed them hard with a bunch of burpees and rope climbs. I have yet to see any breakdown in these.
3. You want a shoe with a wider toe box and lower stack height. I think one of the nicest things about putting the Metcon 1 back on was the lower stack height that this model had. You feel closer to the ground in these compared to the 7, 8, and 9. Also, I think Nike made this model’s toe box a smidge wider.

Who Shouldn’t Buy This Shoe? And Alternatives

1. You need a training shoe that can work well for HIIT classes and running. The density of this shoe is not going to be your friend if you need a plusher model for jumping and running or if your CrossFit box programs have a heavy cardio bias. If you need a hybrid CrossFit shoe, grab the Inov8 F Fly.
2. You prefer the newer Metcons. If you like 7, 8 and 9 because of their more built-out midsole and heavier uppers, then proceed and keep rocking them. No judgments here. You’re not missing anything by swerving the 1.
3. You don’t like drop-in midsoles. This shoe is similar to the TriBase Reign 6 and Zoom Metcon Turbo 2 in that it’s thicker insole serves as its midsole. If you want a trainer with a lifting and CrossFit bias that has a traditional midsole and wider toe box, opt for the Born Primitive Savage 1.

Specs to Know

• Heel-to-Toe Drop: 4mm
• Weight: 11.85 oz (.33 kg/.72 lb for my size 10)
• Removable Insole: Drop-In Midsole (AKA the insole is thick and serves as midsole)

How These Size and Feel

• Width: Medium/Wide(ish)
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size, Decent for Feet Up to 3E Widths
• Flatter Feet Sizing: These have some arch to them.
• Relative Sizing: Go with your normal Adidas, Under Armour, and Reebok sizes.

My Advice: These should be true to size for most athletes and lifters. If you currently wear Nike shoes, go with the same size in this model that you wear in your other Nike shoes. There is a bit of arch in these, but it’s not super overbearing so flat feet may be okay in them as well.

My Video Review, See Them In Action

As always, if you have additional questions about this shoe and if it’s right for you, drop a comment below or reach out! I’ve worn all of the Nike Metcon iterations and can help you decide if newer or older is better.

Performance Assessment, How I’ve Tested These

Since this model is built specifically for lifting, CrossFit, and cross-training, that’s exactly what I focused on most with my testing. I did some short runs in them and used them for daily wear, but I stuck mostly to cross-training contexts in the Metcon 1.

For Lifting, They’re Still a GOAT

• The drop-in midsole doesn’t take away from the stability of this shoe at all. I mentioned it above, but I’ve deadlifted 5-plates in these, have leg pressed north of 500 lbs, and regularly reach for them for my heavy lower body days due to their stable construction.
• I like the grip of this shoe’s outsole for lifting as well. It does a good job on wooden platforms, rubber gym floors, and even turf, so if you like to vary your strength work in different settings then you should be plenty fine in these.

• Another thing I noticed when lifting in these was the width of their toe box. Can someone heat-check me on this, but they [Nike] did make these shoes wider, right? I got rid of my original 1s so long ago I couldn’t do a side-by-side. However, the toe box definitely feels wider in these than what I remember.
• I will say, when you start getting above 400 lbs on barbell lifts, you will notice a little dip in the drop-in midsole, but because the stack height is relatively low it doesn’t feel overly squishy by any means.
• There’s a little arch in these. However, it doesn’t feel like “too much” like the 7 and 8, so if you enjoy a little arch support for your lifting, then I think you’ll enjoy how these feel on the feet.

• Summary: These are fantastic for strength training. The lower stack height, stable construction, and wider toe box are — a chef’s kiss. If you want these primarily for strength sessions, proceed with confidence.

Great for CrossFit and Cross-Training, Just So-So for HIIT

• For CrossFit WODs, the Metcon 1 has been plenty durable for all the tests I’ve thrown at them. Even on the WOD I purposely programmed 20 rope climbs paired with burpees intermittently these didn’t show any major signs of breakdown.
• I think if your box programs a lot of lifting in your WODs, then you’ll enjoy this shoe. This wouldn’t be my first pick for boxes that have a heavy cardio bias to their training. Models like the F-Fly or RAD ONE will do way better for that.

• For athletic workouts, the feel of these are “soft enough” for most contexts. For example, if you program metcons and conditioning work that involves jumping rope, box jumps, and movements like skater strides, these will feel fine.
• The upper security on this shoe does a good job of locking the foot down. There are TPU layers around the toe box and the lower-profile fit of the midfoot gives these a nice “athletic” feeling when training.
• For HIIT workouts and classes, these are not going to be your best bet due to their density and stability. If you take classes like F45 often and only do CrossFit here and there, for example, then I’d grab a trainer that’s a little more forgiving.

• Summary: Great for CrossFit and athletic training, but these will feel a bit dense and uncomfortable for class workouts like Barry’s F45, and some of the stuff you’d do at Nike Studios.

Not Great for Running and Pass On Em’ for Walking

• If you’re using these for short intervals that are around 400 to 800 meters, then you should be okay with them, especially if you like a denser shoe and you’re a forefoot striker.
• It was funny; when I was testing these, I used them for a workout where I was hitting 1,000-meter intervals and instantly remembered why I despised running in my old Metcons — they’re just a little too dense for my liking.
• If you need a shoe for tacking on a few miles pre or post-workout and you want a Nike trainer, then I’d suggest opting for a Free Metcon or the Air Zoom TR 1.

• For daily wear, you can definitely rock these, and if you like denser shoes or often wear minimalist shoes, then you may actually not mind these and how they feel in this context.
• I think for most, though, who want trainers that are also comfortable for all-day wear, then you may want something else. For example, if you’re a coach on your feet all day or working a retail job, then I’d cop the Free Metcon 6.
• Summary: The Metcon 1 can work for short runs ranging from 400-800 meters, but I’d pass on them for anything longer than distance. For daily wear, they’re okay, but can feel a little dense for all-day comfort.

Metcon 9 vs Metcon 1

Final Remarks: Would I Buy Again?

That depends. Is Nike going to drop a Metcon 10 or not?

I think if the Metcon 1 is going to continue serving as a placeholder and they drop a rad colorway, then I’d grab another pair. They perform great, and there’s a nice novelty and nostalgia that comes with them.

If you want a training shoe that has a bias towards lifting and CrossFit and gives you a refined construction like the older models had, then you’ll enjoy this shoe.

I don’t love that Nike increased the price of these despite it being an older shoe, but with the industry norm moving towards $150 it’s tough to completely fault them for it. Nike is gonna Nike.