Nike Metcon 9 vs Nike Free Metcon 6

The Nike Free Metcon 6 versus the Metcon 9 is an interesting showdown because, l0w-key, both of these models are pretty sub-par compared to their predecessors. Unfortunately, though, buying the older models isn’t that realistic for most of us, so here we are.

Just to elaborate here, the OG Free x Metcon and even the FM4 and 5 were great, whereas the 6 had some durability issues for me. Don’t even get me started on the Metcon 9 and how much I think that line has fallen off since the beloved Metcon 4 and 6.

But you’re not here to hear me gripe about Nike and how they’ve made their newer models functionally less…great, you’re here to figure out if you should go with the Free Metcon 6 or Metcon 9, and I got you for that.

Unlike these other “review” sites that just share new stock images of these shoes, I’ve broken a few pairs of these shoes and have deadlifted over 500 lbs in the Metcon 9s, testing them properly. And since I buy the shoes I review, I’m not going to try and push you towards one shoe over the other — I’m most interested in getting you properly outfitted.

Free Metcon 6 vs Metcon 9 Performance Summary

• Free Metcon 6 vs Metcon 9 for Lifting: Metcon 9. If you’re only focused on lifting and getting the maximum amount of stability possible, the Metcon 9 will be your best bet. This shoe’s dual-density midsole is a lot denser, and the TPU plate in the heel promotes a locked-down feel. The Free Metcon 6 will work best for beginners/intermediates and more strength training.
• Free Metcon 6 vs Metcon 9 for CrossFit: Metcon 9. When it comes to long-term durability in WODs, your best bet will be the Metcon 9. It has overlays to protect against breakdowns from things like burpees and rope climbs. The Free Metcon 6 can work for WODs with running and WODs where you won’t be having a ton of abrasion on the upper.
• Free Metcon 6 vs Metcon 9 for Cross-Training: Free Metcon 6. For classes, dynamic workouts, and cross-training sessions, the Free Metcon 6 will be way more comfortable and responsive with its Free midsole. The Metcon 9 can work to an extent, but its clunky heel and bulky upper limit its comfort for cross-training.
• Free Metcon 6 vs Metcon 9 for Short Runs: Free Metcon 6. This model has worked great for my interval runs ranging from 400-800 meters and it can work for 1-3 mile runs. It’s also a good option for classes that include short interval runs regularly. The Metcon 9 is terrible for running; trust me, you’ll want to avoid using them for this.
• TriBase Reign 6 vs Dropset Trainer 2 for Walking/Comfort: Free Metcon 6. For a daily driver and comfort, you’ll want to go with the Free Metcon 6. The Metcon 9’s TPU heel can make them pretty uncomfortable for walking as that heel strike with the TPU plate will get annoying really fast for most, in my opinion.

Takehome Points: If you want versatility and you need a comfortable shoe for cross-training, short runs, and classes, go with the Free Metcon 6. If you’re in the market for a shoe for CrossFit and lifting, go with the Metcon 9. There’s some crossover between the two shoes, for sure, but in doubt, think: “Free Metcon 6 for versatility, Metcon 9 for stability.”

Major Construction Differences

Difference 1: Midsole Materials and Density

The Nike Free Metcon 6 is equipped with a Nike Free midsole that runs throughout the entire shoe. This design provides exceptional flexibility, particularly in the forefoot and midfoot areas, making it ideal for activities that require a lot of movement, such as cross-training and running.

The heel area is slightly denser, offering a stable platform for light lifting while maintaining a plush and comfortable ride for daily wear. This midsole makes the Free Metcon 6 a versatile option for those who mix up their workouts and need a shoe that can transition from the gym to the streets with ease.

On the other hand, the Nike Metcon 9 features a dual-density midsole designed for maximum stability. The outer section of the midsole is dense and stable, while the inner part offers a softer feel.

This shoe also incorporates a TPU plate in the midfoot and heel, providing enhanced support during heavy lifts and high-impact workouts. However, this stability comes at the cost of some comfort, particularly for activities like running or daily wear, where flexibility and cushioning are more critical.

Difference 2: Upper Constructions and Breathability

The Free Metcon 6 features a mesh and textile upper that offers a sock-like fit, ensuring the shoe moves with your foot during workouts. This upper is lightweight and fairly breathable, making it better compared to the Metcon 9 for activities where heat and sweat buildup can be an issue.

The Flywire technology integrated into the eyelets further enhances the fit, providing a secure lock-in during dynamic movements. I’m honestly hyped Nike added this feature back into this shoe line. I missed it.

The Metcon 9, in contrast, comes with chain-link haptic overlays (point to them above) and rubber additions on the medial and lateral sides, making it much more durable but also heavier and less breathable. The rubber rope guards can feel like a bit much, not going to lie.

This upper construction is designed to withstand the wear and tear of high-intensity workouts, particularly those involving a lot of friction or abrasion, such as rope climbs. However, the added durability means less breathability, which might be a drawback in hot or high-intensity environments.

Difference 3: Boot Constructions Are Very Different

The Free Metcon 6 has a bootie-style construction, which can be both good and bad. It’s good for the lifters who love this style of boot to promote security and lockdown when training. The internal boot cup also gives you a nice secure feeling in this model.

The drawback of this boot, though, is that it can feel limiting for those with thicker feet and high insteps. I don’t have a crazy high instep, but I made the mistake of taking these off after a workout when my feet were sweaty, and it was a BATTLE getting them back on. For my thicker-footed friends, definitely keep this in mind.

The Metcon 9 features a traditional boot and tongue construction. The boot of this model has a good structure to it and is what I describe as being more “low-profile,” as in it sits lower on the ankle. This is pretty stereotypical of Nike Metcon shoes.

Sizing Considerations, My Advice

The good thing about both of these models is that they’re both more spacious and wider than their predecessors, especially through the toe box. That is one thing that I think Nike got right with these iterations.

For the Free Metcon 6…

• My Advice: Go true to size; 3e+ widths will want to pass.
• Width: Medium/Slightly Wide

The Free Metcon 6 is designed with a snug, sock-like fit that offers more arch support, which can be beneficial for those with narrow to medium foot widths.

For the Metcon 9…

• My Advice: Go true to size; 3e+ widths will want to pass.
• Width: Medium/Slightly Wide

The Metcon 9 fits slightly wider, making it more accommodating for those with medium to wide feet. It also has less arch support, which could be a consideration for those who require more structure in their footwear.

Price and Value: Making the Right Investment

When it comes to price, the Metcon 9 is priced at around $150, with a recent increase from $130, while the Free Metcon 6 remains stable at its long-standing $120 price point.

Both shoes seem to be priced according to their specific performance features, so your decision should be based on your primary needs. If your workouts are focused on lifting and CrossFit, the Metcon 9 justifies the higher price with its durability and stability.

However, if you need a versatile shoe for a variety of activities, the Free Metcon 6 offers excellent value for a “lower” cost.

Conclusion: Which Shoe Should You Choose?

In summary, both the Nike Free Metcon 6 and Nike Metcon 9 are excellent shoes, but they serve different purposes.

• Choose the Nike Metcon 9 if you are focused on lifting and CrossFit. Its stability, durability, and support make it the best option for heavier strength sessions.
• Choose the Nike Free Metcon 6 if you need versatility in your training. Its flexibility, comfort, and breathability make it ideal for cross-training, running, and daily wear.

Ultimately, the best choice depends on your workout routine and personal preferences. Consider what activities you engage in most frequently and select the shoe that best aligns with those needs.