Updates to Nike Metcon 5 UT

  • Released a few months after the original Metcon 5, the UT version retains all the key elements but puts an even stronger emphasis on stability. The shoe has been reinforced with a wide sturdy strap which is similar to a safety belt. It zigzags across the midfoot, locking it down through the hook-and-loop and Velcro mechanism. It is meant to enhance support during weightlifting exercises.  
  • The updated iteration also splashes quite a few bright hues onto the popular model. The color choice is aligned with the “UT” abbreviation in the shoe’s name which stands for “utility.” The combination of vibrant orange, lime green, vivid teal, dusty brown, and a do-all black does create an impression of an item that’s ready for anything that comes its way.
  • The shoe’s versatility is further reflected in the icons placed throughout the strap. They depict items associated with CrossFit activities. You can find kettlebells, jumping ropes, rings, wall balls, among other implements.


Stable base. The Metcon 5 UT is crafted with a wide and flat platform. This construction is essential for stabilizing the foot during heavy squats and lifts.

Grippy and durable rubber. The trainer combines a heavy-duty RS 001 RB rubber and a grippy 004 STICKY RB compound. Strategically placed around the shoe’s bottom, they prevent slippage and resist abrasion.

Protective sidewalls. Oversized rubber panels broaden the area of protection. They keep the upper material from fraying during rope climbs, while their gill-like patterns bite the rope on the ascent.


Dual-density for dual purpose. The 5th edition adds more versatility with a denser foam in the heel and a more flexible one in the forefoot. The difference between the two is reported to be more noticeable compared to what the earlier Metcon versions had. The pliable forefoot ensures comfort for lunges, jumps, runs, and any other exercises that involve foot bending. The hard heel, on the other hand, eliminates wobbling during the weightlifting portion.

Complementary heel inserts. Those familiar with Versalifts will be surprised to find a pair of Nike’s proprietary Hyperlifts packed together with the shoe. These foam wedges can be placed under the heel inside the trainer to increase the heel-to-toe drop. They help make the footwear feel a bit more like a lifter. In the men’s model, the differential will increase from 4 mm to 8 mm, while in the women’s it will go from 4 mm to 6 mm.


Reinforced material. Nike has found a way to retain breathability while still keeping the material wear-resistant. The mesh is covered by a plasticky Haptic layer which has a chain-link pattern. The outer hazards rub against this protective layer without damaging the fabric.

Rearfoot support. Heel and ankle stability are ensured by a generously padded collar. On the outside, this area is wrapped in a textured velvety material. The lime green TPU heel clip contributes to the steadiness while serving as a guard during wall push-ups.

Flywire lockdown. The brand’s proprietary Flywire cables peek through the eyelets. These strong filaments help to brace the foot on both sides like a ribcage.

Seatbelt for the foot. Unique to the UT version of the Metcon 5 is the wide nylon strap. It runs across the midfoot and is regulated by a Velcro patch. Tightening it results in firm side-to-side support.

Facts / Specs

Drop: 4mm
Base model: Nike Metcon 5
Use: Crossfit / Gym / Cross-training
Width: Normal
Release date: Oct 2019
Features: Low drop
Collection: Nike Metcon

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Nicholas Rizzo
Nicholas Rizzo

Nick combines 10+ years of experience in the health and fitness industry and a background in the sciences in his role as the Fitness Research Director. During his competitive powerlifting years his PRs have him sitting in the top 2% of bench presses (395 lbs), top 3% of squats (485 lbs) and top 6% of deadlifts (515 lbs) for his weight and age. His work has been featured on Bodybuilding.com, LiveStrong, Healthline, WebMD, WashingtonPost, and many more. Along the way, collaborating with industry leaders like Michael Yessis, Mark Rippetoe, Carlo Buzzichelli, Dave Tate, Ray Williams, and Joel Seedman.