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Reebok Nano X5 vs Adidas Dropset 3 vs Nike Metcon 9

Jake Bolyby Jake Boly Updated Feb 18, 2025 Questions or comments?

That Fit Friend is supported by its readers. I [Jake Boly] run this site myself and buy the gear I review. If you purchase through my site, I may earn commissions on sales, read more here!

The Nike Metcon 9, Reebok Nano X5, and Adidas Dropset 3 are premier cross-training shoes from these bigger brands. If you’re looking into new training, then there’s a good chance at least one — if not all — of these shoes are on your radar.

One of the beautiful things about these three shoes is that they all have pretty unique differences. This makes it a little easier to compare them and decide which model is going to align best with your needs. For example, do you need a model for just lifting, HIIT, and classes, or maybe CrossFit WODs?

I’ve tested all of these shoes extensively, and each shoe has its place in the gym.  However, they’re not all created equal, and I’ll share where I think each of these models excels and falls short for certain training settings. Based on these three shoes alone, it’s going to be a GOOD year for training shoes, I tell ya — let’s get into the thick of it.

Quick Performance Summary

If you’re in a rush and you don’t want to spend your day reading my glorious deep-dive analysis of these shoes, I get it. Below are the “need to know points” with the performance breakdown of these shoes.

  • What To Buy for Lifting: All can work great. In order of stability to versatility: Adidas Dropset 3/Nike Metcon 9/Reebok Nano X5. If your only ask is lifting and you like a slightly higher drop, go Dropset 3.
  • What To Buy for Versatility: Reebok Nano X5. The Nano X5’s midsole is way more flexible and forgiving than the denser heels and midsoles used in the Dropset and Metcon.
  • What to Buy for CrossFit: Nike Metcon 9 or Reebok Nano X5. While all can technically work, the Metcon 9 will be your best bet if you want a stability bias for CrossFit, and the Nano is a great option if you like a little more versatility in your shoes.
  • What to Buy for Short Runs: Reebok Nano X5. Trust me, do NOT buy the Dropset 3 or Metcon 9 if you like to add a mile or two pre or post workout. They can work for short intervals, but they won’t compare to the Nano X5 when it comes to regular short runs.
  • What to Buy for Daily Wear: Reebok Nano X5. It’s a lot more comfortable, and it has a wider platform, which gives it more comfort for all-day wear compared to the Metcon and Dropset.

Best Overall

Reebok Nano X5

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Best for Lifting

Adidas Dropset 3

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Best for Versatility

Reebok Nano X5

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Performance Breakdown

Stability for Lifting

When it comes to pure stability for lifting, all of these do a good job, but as you get more specific with your training — that’s where the differences can be seen. I’ve thoroughly tested all three shoes for lifting with loads up to 500+ lbs for deadlifts and 405+ lbs for squats to compare their stability.

Testing-the-Nike-Metcon-9-for-Leg-Day

IMO, the Adidas Dropset 3 and Nike Metcon 9 are pretty neck-and-neck here, but for slightly different reasons. The Dropset 3 takes a slight edge for heavy squats due to its weightlifting shoe-like feel and I find the 6mm drop gives you just enough heel elevation without being overbearing (I’m a lankier dude). Its dense heel creates a stable platform that I think powerlifters and Olympic lifters will particularly appreciate.

The Metcon 9’s dual-density approach provides excellent stability, especially with that TPU plate in the heel. While this feature can be polarizing for other training contexts, it does do a good job for squats, leg days, and big cleans. I have to give credit where credit is due here.

Deadlifting in the Adidas Dropset Trainer 3

The Nano X5, while still stable enough for most lifters’ needs, starts to show its more versatile nature when loads get heavy. You’ll notice some compression past the 405 lb mark, IMO. However, I don’t think it’s enough to really deter this shoe’s stability. It’s a light compression that you may notice and not an amount that completely compromises stability.

Winner: Tie between Dropset 3 and Metcon 9

  • Dropset 3 feels more weightlifting shoe-like
  • Metcon 9 provides excellent stability
  • Nano X5 shows compression above 405 lbs

Nike Metcon 9

$150

Nike Metcon 9 Product Shot
4.0
Stability
4.1
Versatility
4.0
Durability
4.0
Quality
3.8

Pros

  • Dual-density midsole is great for heavy lifting
  • Wider toe box is awesome for toe splay
  • Upper promotes durability in CrossFit workouts

Cons

  • TPU heel can still feel clunky
  • Not great for running and HIIT
  • Lacks breathability and rope guards can feel bulky

Best For

  • Lifting
  • Athletes
  • CrossFit
  • Wide(r) Feet

Specs

Heel-to-Toe Drop4mm
Weight13.15 oz
WidthMedium/Wide
Lifting Threshold~515 lbs
Run Distance Threshold<1 mile
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CrossFit Performance

For CrossFit, this is where things get a bit more interesting and controversial. After testing these shoes through numerous CrossFit-style workouts, including “Fran,” “Grace,” and various EMOMs combining lifting with box jumps, the Nano X5 has quickly become my favorite between these three trainers.

The Nano X5’s more forgiving Dual Response midsole really shines in constantly varied workouts. When you’re transitioning from heavy power cleans to box jumps, or from wall balls to rowing, you need a shoe that can keep up with these rapid changes. The Nano X5 does a better job with all of this than the clunkier and denser Dropset and Metcon.

Using the Reebok Nano X5 for Power Cleans

The Metcon 9 and Dropset 3, while excellent for the strength portions of WODs, start to feel limiting during high-volume box jumps or double-unders. That TPU heel in the Metcon 9 and the dense heel construction of the Dropset 3 — features that make them great for lifting — become noticeable limitations during certain WODs. And running in these shoes? Forget about it.

Winner: Reebok Nano X5

  • Better versatility for varied WODs
  • Superior performance for box jumps
  • Better for running intervals
  • Other models excel in heavy lifting WODs

Reebok Nano X5

$140

Reebok Nano X5 Product Shot
4.5
Stability
4.4
Versatility
4.6
Durability
4.5
Quality
4.6

Pros

  • Midsole is well-rounded
  • Outsole has good grip
  • Great shoe for a little bit of everything

Cons

  • Arch can bother flat feet
  • Tongue runs a bit short

Best For

  • Recreational Lifting
  • CrossFit
  • HIIT
  • Class Workouts
  • Short Runs <1 Mi

Specs

Heel-to-Toe Drop7mm
Weight13.1 oz
WidthMedium/Wide(ish)
Lifting Threshold~475 lbs
Run Distance Threshold< 2 miles
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Versatility in Training

When it comes to overall versatility, I’ve put these shoes through a lot of “athletic” style sessions where I’m doing class and HIIT-style workout flows with lifting. The Nano X5 dominates this category offering what I’d say as the most well-rounded performance package.

The shoe’s Dual Response midsole provides that sweet spot between stability and responsiveness. During testing with plyometrics, agility drills, and mixed modal training, the Nano X5 transitions well between movements. The forefoot flexibility combined with the stable heel creates a balanced platform that works well, and they don’t take forever to break in like the Nano X4.

Using the Reebok Nano X5 for Cross-Training

The Metcon 9 and Dropset 3, while capable of handling versatile training, feel a bit more specialized. Their stiffer platforms and stability-focused features make them feel somewhat clunky during dynamic movements like broad jumps, sprints, and sled pulls. If you’re doing primarily lifting with some occasional explosive work, they’re fine – but for true versatility, they fall short of the Nano X5’s capabilities.

Winner: Reebok Nano X5

  • Most well-rounded performance
  • Better for HIIT classes
  • Superior comfort for varied movements
  • Best option for mixed training sessions

Dropset Trainer 3

$130

Adidas Dropset Trainer 3 Product Image TF2
4.2
Stability
4.6
Versatility
3.8
Durability
4.4
Quality
4.2

Pros

  • Stable for Lifting
  • Wider Toe Box
  • Grippy Outsole

Cons

  • Midsole Cutout Problematic In Wet Settings
  • Not Great for Flat Feet
  • Not Ideal for Runs Over 800m

Best For

  • Lifting
  • CrossFit
  • Athletes
  • Arch Support

Specs

Heel-to-Toe Drop6mm
Weight12.85 oz
WidthMedium/Wide
Lifting Threshold525 lbs
Run Distance Threshold<1 mile
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Running and Daily Comfort

For these three models, I tested them with intervals ranging from 200m to 1-mile runs, plus wearing them for full days of working, coaching, and training. In my opinion, there’s a clear hierarchy here.

The Nano X5 leads with notably superior comfort for both running and daily wear. The more forgiving midsole and better heel-to-toe transition make it much more pleasant for short runs and sprint intervals. You can comfortably tackle 400m-800m repeats without feeling like you’re fighting your shoes.

Using the Reebok Nano X5 for RunningUsing the Adidas Dropset 3 for Running

The Metcon 9’s TPU heel plate and the Dropset 3’s dense heel construction make running feel clunky and somewhat uncomfortable, especially for heel strikers. While both can handle short sprint intervals when staying on your toes, anything longer becomes notably less enjoyable.

For daily wear, the Nano X5’s more accommodating upper and balanced cushioning make it significantly more comfortable for all-day use. The other two models, while excellent training shoes, remind you with every step that they’re really designed for gym performance rather than daily comfort.

Winner: Reebok Nano X5

  • Most comfortable for daily wear
  • Better for short runs
  • More forgiving midsole
  • Superior walking comfort
Reebok Nano X5 On Feet That Fit FriendMe Testing the Nike Metcon 9 Sizing

Sizing & Fit

I wear a size 10 in all of my shoe reviews and have a normal arch and E/EE-width foot. Below is how I’d suggest sizing each of these shoes based on my interpretations and comparisons. If you ever need sizing confirmation, please drop a comment below or reach out via Instagram!

Narrow Feet:

  • All models: True to size

Medium Width:

  • All models: True to size

Wide Feet (E/EE Width):

  • Dropset 3: Consider half size up
  • Metcon 9: Consider half size up
  • Nano X5: True to size works, but half size up option available

Construction Specs to Know

The construction differences between these models heavily influence their performance capabilities. Here’s how they stack up:

 Metcon 9Dropset 3Nano X5
Drop4mm6mm7mm
MidsoleDual-density foamDual-density foamDual Response foam
UpperChain link meshChain link mesh/syntheticFlexweave
WidthMedium/WideMediumMedium/Wide
Price$150$130$140

Midsole Differences

All three of these shoes feature dual-density and dual-response foams in their midsole. This utilization of two different foam densities becoming a lot more popular as brands try to blends versatility with stability in their cross-training shoes.

Adidas Dropset 3 silhouette and side product shotNike Metcon 9

The Metcon 9’s dual-desity foam has denser foam that extends around the outside of the shoe with a softer foam on the internal. This is intended to give you a little more forgiveness when doing things like jump rope and box jumps.

In the Dropset 3, you also have a dual-density midsole but the split happens at the forefoot and heel. The forefoot is a little more low-profile and flexible while the heel is a denser foam that doesn’t compress whatsoever. You also have a TPU cutout in the Dropset 3’s midsole right at the midfoot for additional breathability.

Reebok Nano X5 Upper Construction

The Reebok Nano X5 has a Dual Response foam, which like the Dropset 3, has a forefoot and heel split. However, this foam splits at an angle. Where the TPU insert is above (the white piece) that’s where the foam is different and varies. The denser foam is the light blue/red.

Upper Differences

Compared to prior years, the upper materials vary pretty greatly on these shoes. All three of these shoes have some overlap with their materials used, but the layering and density of the materials vary and impact each shoe’s breathability accordingly.

Nike Metcon 9 Rope GuardUsing the Adidas Dropset 3 for lifting

The Metcon 9 utilizes a chain-link mesh upper that has haptic overlays over the forefoot. This adds a little more bulk to the shoe and is designed for abrasion resistance. There are also rubber rope guards that extend up the medial and lateral midfoot. This also adds a bunch of bulk and breathability-wise, the Metcon is in last place here.

The Dropset 3 also has a chain-link mesh upper but there’s more ventilation throughout. There’s also a synthetic overlay over the toe box for additional security and lockdown. Weight wise, the Dropset 3 feels a lot more “airy” and breathable compared to the Metcon 9.

Reebok Nano X5 Midsole

The Nano X5 utilizes a Flexweave knit upper which has become a staple in the Reebok Nano training shoe line. This material has strategic layers throughout and it’s the most breathable material of these three shoes. It also stretches the best over time as you break them, and that’s why the Nano also has a slightly more spacious fit, in my opinion.

Outsole Differences

All three of these shoes feature full rubber outsoles which I love from grip and durability standpoints. If you vary the surface you train on often, I wouldn’t stress grip in any of these shoes.

Adidas Dropset 3 Outsole
Nike Metcon 9 Outsole
Reebok Nano X5 Outsole

The Dropset 3 uses Adidas’ Traxion material and it has a lot of bite to it. My only gripe with this outsole is that it can start to fade a bit over time with a lot of concrete use, but if you’re only rocking your Dropset 3s to the gym, then I wouldn’t stress this detail.

The Metcon 9 has a herringbone tread pattern with a break through the midfoot where you can see the rubber overlay for the rope guard. This can be a stress area for durability that can be problematic for rope climbs, but for the most, it tends to be a non-issue.

The Nano X5 has a full rubber outsole that utilizes a split through the midfoot to promote flexibility. This outsole has done a good job with durability so far and I’ve been impressed with the rubber RopePro overlays at the midfoot, too.

Who Should Buy Each Shoe Summary

Buy the Adidas Dropset 3 if:

  • You prioritize stability for heavy lifting
  • You want a weightlifting shoe-like feel
  • You focus on strength training most in your sessions

Buy the Nike Metcon 9 if:

  • You want a stable lifting-focused trainer
  • You primarily do strength and hypertrophy work
  • You need reliable stability for heavy lifts

Buy the Reebok Nano X5 if:

  • You want the most versatile option
  • You do varied CrossFit workouts
  • You need a shoe for both training and daily wear
  • You incorporate running into your training

Final Verdict

While each shoe has its strengths, the Reebok Nano X5 emerges as the most well-rounded option for most athletes. It’s the first model in a few years where I’ve been like, “Ah, nice, Reebok is back.”

It offers the best blend of versatility, comfort, and performance across various training modalities compared to the other trainers discussed. The Dropset 3 and Metcon 9 can also be great choices, but they’ll be your stability-biased trainers. If you’re primarily lifting, then proceed with either of those shoes.

If you have additional questions on the shoes discussed in this article, drop a comment below or reach out via Instagram!

 

Jake Boly

About Jake Boly

CSCS, MS Sports Science

Jake Boly is the Founder and Editor-In-Chief of That Fit Friend. He's often regarded as a go-to resource in various performance shoe communities. He’s been formally reviewing shoes and training gear for over 7 years and has hand-tested over 400 pairs of shoes. Jake is known on the internet and YouTube for blending his review process with his educational, strength sports, and personal training background.

Jake has a Masters in Sports Science, a Bachelors in Exercise Science, a CSCS, and he's been personal training for over 10 years helping hundreds of clients get stronger, lose weight, and accomplish their goals. He uses his exercise science brain and personal training background to make curated and thoughtful review content on the fitness gear he's testing.

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Jake Boly

About Jake Boly

CSCS, MS Sports Science

Jake Boly is the Founder and Editor-In-Chief of That Fit Friend. He's often regarded as a go-to resource in various performance shoe communities.

He’s been formally reviewing shoes and training gear for over 7 years and has hand-tested over 400 pairs of shoes.

  • YouTube
  • Instagram
  • Linkedin
  • Reddit

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