• 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

  • 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: 11.9oz


    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: 6mm
    Women: 6mm
  • Width
    Men: Standard
    Women: Standard
  • Release date
    Dec 2018
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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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73 / 100 based on 2 expert reviews

  • 70 / 100 | As Many Reviews As Possible

    If you like the way these look, they are not bad. But I would recommend all the other options before I would recommend the Metcon Flyknit 3.

  • 85 / 100 | Paul Tadalan

    Overall, great shoe.

  • First look / Unboxing | As Many Reviews As Possible

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Updates to Nike Metcon Flyknit 3

  • Like other Metcons, the Metcon Flyknit 3 employs a low-profile midsole for stability, but this model has an extra layer of sturdy rubber at the heel for added steadiness.
  • Another feature it shares with recent Metcon releases is the Tri-Star tread pattern on the rubber outsole for traction in any direction. It also serves as a rope guard at the midfoot.
  • As the name implies, Flyknit is used in this iteration. This fabric provides a dynamic fit that adapts to the shape and movement of the foot.

Nike Metcon Flyknit 3 size and fit

The Nike Metcom Flyknit 3 accommodates the needs of both male and female athletes. The men’s version is available in US sizes 3.5 to 15 and 5 to 15 for women, including half sizes in between. Widthwise, both iterations are only available in a Medium profile, which is D for gentlemen and B for ladies. The knitted fabric follows the shape of the foot to deliver maximum support. The collar is cushioned to help keep the fit snug. The trainer is reported to run small and fit tight, so it may be necessary to go half-a-size up when ordering, especially for people with wider foot dimensions.


The Nike Metcon Flyknit 3 employs a durable rubber outsole. It features the Tri-Star tread pattern that provides multi-directional traction while also rendering flexibility at the forefoot. The outsole is constructed to be flat at the heel and under the arch to keep the foot steady. The rubber wraps up the medial and lateral sides of the trainer to offer grip during rope climbs.


A low-profile midsole adorns the Nike Metcon Flyknit 3. It provides the shoe with shock-absorbing properties, but its low-to-the-ground construction keeps the foot steady during weight training. There’s also a firm rubber compound wedged between the midsole and the outsole at the heel that helps in keeping the rearfoot stable.

Inside the trainer is a drop-in midsole. This component amplifies the shock attenuation of the midsole to keep the foot comfortable.


The upper of the Nike Metcon Flyknit 3 is made up of two fabrics. The high-tenacity Flyknit material forms the vamp and the quarters while the back portion uses a soft cloth covering. The Flyknit is pliable to accommodate different foot shapes and the natural foot expansion that happens during training. It is also breathable to keep the foot fresh.

Synthetic overlays are present on high-wear areas such as the toe box, the lateral quarter, and the heel to prevent early degradation of the underlying material. The rearfoot utilizes a suede overlay that acts as an external foothold.

The footgear sports a bootie style which makes it easy to put on and remove. There’s a lacing system at the midfoot that keeps the foot securely in place. The Flywire cables integrate with the laces. Cinching the laces make the Flywire taut, thereby reinforcing the lateral support of the upper. A thermoplastic polyurethane (TPU) wing makes up the first two eyelets which lock the ankle down.

The collar and the tongue are plush to prevent discomfort and keep the fit snug. A tab is attached at the back of the collar which makes it easier for wearers to pull the footwear on.

Nike Metcon Flyknit 3 vs Metcon 4

The Nike Metcon 4 features technologies ideal for CrossFit and weight training sessions. The Metcon Flyknit 3 and Metcon 4 share the same sole technologies which include the rubber outsole with the Tri-Star tread pattern and the low-profile midsole. They both utilize the Flywire tech at the lacing system. However, several features set these two models apart. The Metcon 4 uses a sandwiched mesh instead of Flyknit, and it has a traditional tongue. And finally, the Metcon Flyknit 3 has an extra rubber layer at the heel to render stability.

Nike Metcon Flyknit 3 vs Free x Metcon

The Nike Free x Metcon uses soft and flexible technologies that support running, plyometrics, and most gym exercises. The Metcon Flyknit 3 shares a similar silhouette with the Free x Metcon. They both sport a bootie upper construction with a lacing system that has TPU wings for the first two eyelets for a secure ankle hold. Flywire is also used on both models. As for the differences, the Free x Metcon employs a mesh upper instead of Flyknit. Another differentiating factor between the two is the sole technology. The Free x Metcon uses a dual-density midsole that not only absorbs shock but also functions as the primary outsole. The Free sole on this model features laser-siped flex grooves that deliver multi-directional flexibility. Rubber pods enhance the traction in key areas as well as wrapping the sides and underside of the midfoot to protect against rope abrasion.

Nike Metcon Flyknit 3 vs Metcon Repper DSX

The Nike Metcon Repper DSX is an affordable option for those looking for a trainer with more cushioning. The DSX in its name stands for “Distance. Stamina. Cross-training.” It is built for running and jumping exercises, thus it offers more flexibility at the forefoot compared to the Metcon Flyknit 3. Another notable difference between the two is the tread pattern. The Metcon Repper DSX uses geometric patterns at the bottom and dots on the medial and lateral side guards. Flywire is present on both, but they do not share the same upper materials.