• Use


    Shoes with optimum cushioning, lateral support, and flexibility for daily workouts and studio sessions. See workout shoes


    Versatile, low-profile shoes for constantly varied exercises including plyometrics, sprinting, weightlifting, and rope climbing. See CrossFit shoes


    Heavy-duty shoes with a wedge and an elevated heel that create a sturdy platform and promote ankle mobility. See weightlifting shoes


    Shoes for daily wear that ensure a smooth walking gait cycle. Check out walking shoes


    Multi-purpose training shoes which can be used for a wide variety of exercises. See *cross-training shoes*
  • Arch support


    For people with normal pronation. Also provide support for high-arched feet with underpronation (excessive outward rolling of the foot). See neutral training shoes


    For people with low-arched or flat feet and moderate overpronation (excessive inward rolling of the foot). See stability training shoes

    Motion control

    Shoes feature stabilizing technologies for people with severe overpronation. See motion control training shoes

    Good to know

    Stability and motion control add-ons are uncommon for workout shoes and are never present in CrossFit or weightlifting footwear. They are mostly found in walking shoes where the gait is easier to correct.

  • Price
  • Weight
    Men: 13.2oz


    Training footwear typically weighs between 200g and 300g per shoe to accommodate agile workouts. Minimalist trainers go as low as 150g, while weightlifting shoes can go as high as 500g.

  • Heel to toe drop
    Men: 4mm
    Women: 4mm
  • Width
    Men: Normal
    Women: Normal
  • Release date
    Jul 2019
Show more facts

Expert Reviews

Experts are training geeks, who post reviews at youtube, directly at RunRepeat or at their own websites. Each expert is categorized from level 1 to level 5 based on expertise. See stats on expert reviews and how we calculate scores here.

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96 / 100 based on 4 expert reviews

  • 96 / 100 | As Many Reviews As Possible | | Level 5 expert

    All in all, this is the best Metcon that Nike has ever produced. It’s got style, comfort, and stability. I think most people are going to love what Nike’s done with the shoe, but I also expect a good amount to not care for them. Is it the best training shoe out there? That depends on what you’re looking for, but I don’t think anyone can be disappointed with the Metcon 5.

  • 96 / 100 | BarBend | | Level 4 expert

    Is the Nike Metcon 5 for everyone? Not necessarily. However, I do think this model is a great bet for anyone who has stability at the top of their hierarchy for cross-training shoe wants.

  • 97 / 100 | John Glaude | Level 3 expert

    I can say that everything that I didn't like about Metcons has been improved upon...So, these are, I think, going to be my favorite Metcons.

  • 98 / 100 | Jacob Heppner | Level 1 expert

    I've used it for a lot of rope climbs, thrusters, wall balls, running so far, and I absolutely love them.

  • First look | As Many Reviews As Possible | | Level 5 expert

Become an expert

If it wasn’t for the Swoosh logo and the name, one could hardly recognize this shoe as the 5th iteration of Nike’s flagship CrossFit trainer. Given that it’s an odd-numbered model, Nike Metcon 5 features an entirely updated design from the ground up.

In the creation of this shoe, the brand took into account the success and failures of the previous editions, the feedback from the CrossFit community, and the invaluable contributions from the CrossFit stars Mat Fraser and Lauren Fisher.    

Even though the form of the trainer receives lots of updates, the intention behind it stays the same: to provide wearers with an ultimate cross-trainer that is ready to follow them from weightlifting and jumping to running and rope climbing.

Reliable base. By looking at the bottom of the Metcon 5, it can be observed that the shoe is crafted with a flat and wide base. It is meant to provide a larger contact area with the floor to help the wearer feel steady when lifting heavy weights.

Grippy rubber. The outsole fuses two types of rubber to deliver a more efficient combination of traction and durability. The more hard-wearing compound called the RS 001 RB is placed at the bottom and the sides of the shoe. It makes use of a new, sharper tread pattern to help the shoe bite the surface and reduce the chance of slippage. The grippier 004 STICKY RB wraps around the forefoot. It protects the upper material in this area while also acting as a toe bumper. 

Protection during rope climbs. The rubber panels on the sides are extensions of the outsole. They cover up a significantly larger area in this iteration as compared to the previous Metcons. This update was made in response to the extremely damaging nature of rope climbing exercises. The texture on these panels has also been made much more aggressive and reminiscent of razor blades. That way, it helps to grip the rope on the way up but doesn’t get in the way when sliding back down.

Support for lifting, running and jumping. Building upon the success of its predecessors, the Nike Metcon 5 inherits the drop-in midsole component. This time around, it’s been crafted with a dual-density characteristic, which is apparent even to the untrained eye. Its heel part is made of firm, barely-compressible foam to keep the wearer surefooted under a heavy-loaded bar. Contrariwise, the forefoot section has been made extremely pliable and soft to accommodate those agile portions of the WOD that involve lots of foot bending. The overall thickness of the sole also keeps the foot rather close to the ground, aiding in better proprioception and responsiveness.

Option to change heel height. The default drop of the shoe’s midsole measures at 4 mm, which is a golden standard among the current CrossFit models on the market. This small differential helps the foot stay parallel to the floor, thus achieving more control over the movement. But what makes the 5th Metcon stand out is the addition of the Hyperlift insert. This add-on comes for free with each pair and comprises of two firm wedges that can be put underneath the drop-in midsole.

In the men’s version, if you add the Hyperlift, the heel receives an 8-mm increase in height with. In the women’s shoe, you can get an increase of 6 mm. The primary function of this component is to provide additional help with ankle mobility during squats. However, it is not meant to replace the firm base of a full-fledged weightlifting shoe.

Added wear-resistance. The biggest portion of the upper is made of a tightly-woven mesh. It helps in creating a snug embrace for the foot. The mesh is reinforced by the new Haptic chain-link layer, which came as a replacement of the Tri-Star. Despite its lightweight and seemingly delicate nature, this synthetic overlay is designed to protect the mesh against wear-and-tear. 

Firmer foothold. The rearfoot part of the trainer also receives a secure brace with the help of a padded heel collar, the thick synthetic leather wrap, and the hard TPU heel clip. The latter also guards the shoe’s integrity during wall push-ups.  

Flywire for side-to-side support. At the midfoot, the fit is regulated by the lacing system. It includes six pairs of eyelets where the top pair is placed as close to the edge of the collar as it is technically possible to help secure the fit. In the four out of six pairs, the laces are interconnected with the Flywire threads. These thin yet sturdy strings stretch from the bottom of the upper to the eyelets, offering enhanced lateral support without adding weight.