7 Best Cross-training Shoes

A star performer across our various workouts is the Reebok Nano X4. It seamlessly blends comfort for jumps, support for lifting, and agility for dynamic exercises all in one shoe—making it our ultimate cross-trainer in the lab. When it comes to versatility, no other shoe comes close.

The platform strikes the balance between ground feel and cushioning. Our durometer shows the forefoot is notably firmer at 30.0 HA compared to the softer 27.0 of the heel. The former enhances agility and provides finer control over foot movements, while the latter dampens the impact of repetitive jumps.

Besides the balanced foam, Nano X4 has excellent foot containment with the Lift and Run Chassis firmly embracing our heels. Stiff in the right places, we felt confident to go all out during lifts and intense bursts of exercises knowing we’d remain stable. Our lab tests show a firm heel and a high level of torsional rigidity, both with a 4/5 score. 

Balancing off the stiffness is a bendable shoe that allows us to easily perform lunges, planks, and burpees. Our bend test confirms a similar flexibility score vs. the average trainer, proving its free-flowing nature.

Unfortunately, those with wide feet can’t enjoy the same comfort we felt because the midsole is slightly narrower than average. Those who prefer more breathing room can explore alternatives.

We’ve rounded up over a hundred of the best cross-training shoes and discovered the shoe most targeted for Crossfit — Nike’s Metcon 9. Our lab results and workouts confirm that its wide base, supportive build, and grippy outsole support every exercise in this demanding regimen.

Despite the absence of the typical raised heel of weightlifting trainers, Metcon 9 offers unwavering stability. It has a vast platform and wide toebox where our toes can splay naturally for more control and better balance. Our caliper shows the midsole is 6.9/7.7 mm wider than average in the forefoot and heel, while the toebox has an extra 8.1 mm space. Such a large area of ground contact stabilizes our form.

Paired with raised sidewalls and a protective upper, it delivers a strong and secure lockdown that keeps us in place. Under the heel is a sturdy and non-compressible Hyperlift plastic that avoids wobbles when lifting heavier loads.

Further enhancing our stability is the excellent traction on gym mats, avoiding slips during jumps and jerks. This is crucial in activating the right muscle groups and avoiding mishaps and injuries.

What Metcon 9 lacks is ventilation for humid days. We found it a good place to be in on cooler days.

Among cross trainers we’ve tried, the Nike Free Metcon 6 hits all the essentials of a HIIT shoe and rose to the top of this category. Proven by our lab, it excels in lightness, flexibility, and stability, allowing us to do intense sessions more gracefully.

It felt like a breeze to move in this shoe, literally! Our scales show it’s only 9.7 oz (274g), 10.5% below average. Moreover, the finely woven mesh upper provides outstanding ventilation, ensuring a consistently refreshing experience. Our lab confirms this with a perfect breathability score.

Besides its weightlessness, FM6’s high level of flexibility adds to its natural feel. From twisting to bending during lunges, planks, and burpees, the midsole gave in. We awarded it a low 2/5 torsional rigidity score in our manual assessment. Meanwhile, in our bend test, it emerged a whopping 76.9% more flexible than average!

This agile trainer proves a shoe doesn’t have to be rigid to be stable. FM6 delivers surefootedness by widening its midsole to 113.9/94.4 mm and inserting a small 27.8 HA foam under the heel, firmer than the whole 22.5 HA cushioning.

However, we find that FM6 lacks cushioning for repetitive jumps and heavy cardio. Those who need more impact protection should check more options.

Among cross-trainers we tested in the lab and the gym, the Nike Air Zoom TR 1 dominated the cardio category. It delivers a delicate balance of explosive energy and control, which are both crucial in performing intense exercises effectively and safely.

Starting with the main element already featured in its name: the midsole includes the Air Zoom unit that provides pleasant responsiveness and soft landings, confirmed by its 26.3% softer composition than our lab average.

To maintain our surefootedness across lateral and quick movements, the heel offers support without being overly firm, evidenced by its 4/5 rigidity score in our assessment. Additionally, the sticky outsole displays solid magnetic force to the ground, which our durometer confirms with a reading 8.8% softer than average.

The upper is also well-structured and helps in keeping us centered. It excelled in our abrasion test and secured a perfect rating for toebox durability. However, this comes at the expense of ventilation, making it less suitable for hot and humid weather.

With an almost barefoot feel, the New Balance Minimus TR v2 clinched the top minimalist cross-training shoe title, offering versatility across various exercises. Our lab reveals its light and flexible build boosts our agility. Meanwhile, its low-profile design enhances control, improving stability and precision in jumps and plyometric movements.

During our workouts, we didn’t feel like we had any shoes on. Minimus TR v2 feels extremely weightless and our scales confirm it’s a feathery 8.9 oz (251g), 17.4% below average, making us feel quick on our feet.

Adding to its lightness is its unresisting build from all directions. Whether we needed to bend or twist our feet in lunges, planks, or stretches, Minimus TR v2 surrendered freely to our movements. Our manual assessment awarded it the lowest torsional rigidity score of 1/5, while our bend test confirms it’s 38.8% more flexible than average. These insanely low figures prove the shoe’s emphasis on versatility and freedom of movement.

The shoe feels grounded, which our caliper confirms with the lowest stack height we’ve ever measured for a trainer: 14.0/11.8 mm. Together with its minimal 2.2 mm drop, we experienced better control and secured stability. However, we don’t recommend this pair for workouts heavily focused on repetitive and intense impact since the lack of cushioning will feel harsh on the foot. 

Among the cross-trainers we brought to the gym and tested in the lab, the 3rd version of the Adidas Dropset is our top shoe for lifting. We never dropped a set because this trainer made us feel so stable and secure with its high ground feel and massive base, and impressively does so without making its structure extremely rigid.

The midsole has a low profile and a dual-density composition that perfectly sets it up for lifting. Our caliper shows a 22.6/14.8 mm stack height, lower than the 24.7/18.4 mm average, enhancing our surefootedness. Our durometer shows a firm 41.0 HA heel so that it doesn’t collapse under heavy loads, and a softer 21.5 HA forefoot for gentler landings.

The Dropset 3 also features a vast 116.9/88.9 mm base, which helps us find our footing securely. We felt well-planted during our sessions, allowing us to add more weight. Plus, the GeoFit Sensepods held our ankles snugly, avoiding any imbalances.

We’re in awe of how the Dropset 3 stabilizes us without adding too much rigidity to its structure. Our attempts to twist the shoe got it an average 3/5 rating. Meanwhile, it emerged 30.3% more flexible than the average trainer in our bend test.

However, its effective support pulled the weight department down to a hefty 12.1 oz (343g). Those who prefer more agility should find lighter shoes.

Cross-training demands versatility, agility, and comfort, and that’s exactly what the Nike MC Trainer 3 delivered in our exercises. Our lab numbers back up the pleasurable and seamless experience we had through its light build, abundant cushioning, and seamless ventilation. With its $80 price tag, it’s our best budget cross-trainer.

On average, its counterparts cost $116 but the MC Trainer 3 can keep up in terms of performance. When we needed speed or the energy to do more reps, this shoe allowed us to do so with ease. Its light 10.4 oz (296g) never felt like a burden, while the flex grooves in the outsole allowed us to bend freely during lunges and planks.

Its breathable upper adds to its effortless feel, never allowing body heat or sweat to build up. Its 5/5 rating in our smoke test reflected the seamless airflow we experienced.

When it was time to perform repetitive jumps or do miles of runs, our feet were highly protected from landing impact. Our caliper measurement reveals the stack height is above the average at 30.6/21.8 mm. Meanwhile, our durometer confirms its gentle touch with a 24.1 HA reading, 13.0% softer than average. 

However, we cannot recommend this trainer to serious weightlifters or those with overpronation. We suggest finding a more stable shoe.