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The New Nike Metcon 7 – Breakdown


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*Check out our review of the latest Nike Metcon HERE*

The new Metcon 7 is finally out, and the hype is insane. As a trainer enthusiast, I love upgrades to my collection, but I am also a creature of habit. 

Typically, sneaker upgrades are met with criticism. We have all seemingly become jaded over these releases because they do not always live up to our expectations. 

I must admit, I am a harsh critic with new sneaker designs. I get comfortable in my old pair and do not always like the upgrades Nike and other companies release. 

In the case of changes in sneaker design, the change is not always a good thing. Are the new Metcon 7s a waste of money or do they live up to the hype?

With this guide, I am going to break down everything you need to know about this latest addition to the Metcon line. By the end, you will have all the info you need to decide whether you should upgrade. 

Table of Contents

What Is All The Hype About The Nike Metcon 7?

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Nike has been putting the word out for months that the Metcon 7 is their most advanced Metcon yet. After all the rumors and speculations, this sneaker has finally arrived on the scene, and I could not wait to get my hands on a pair, so I could test them out. 

Basically, Nike has promised they took all of our complaints into consideration when upgrading this Metcon addition. It seems Nike pulled out all the stops to woo its fans, but did they do enough to make the critics happy?

The reviews were already coming in before I tried a pair. I like to wear trainers myself before I ever listen to a review. Yes, opinions from others are important, but I am tough on trainers, and I need to know how they will feel on my feet right away and months down the road. 

In this Nike Metcon 7 review, you are going to learn if Nike has lived up to the hype they created or if they sank like the Titanic. I will let you in on all the details I learned while trying them out. 

Are the Metcon 7 Much Different Than the Metcon 6?

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The Nike Metcon 7 features the same wide, flat heel. The inner stabilizing plate is still in place, just like with its predecessors.  

Nike has made some changes to the Metcon 7, and they are noticeable enough changes to allow you to tell the two apart. In other words, you are not going to mistake one shoe for the other. 

What Makes Them Different?

One of the biggest differences I noted is the midsole. Nike has taken their React Foam and utilized it throughout the midsole of the shoe. For me, this is a noticeable change that makes the Metcon 7s a much more versatile trainer. 

The heel-to-toe drop is also a bit different. It is slightly higher than the Metcon 6 at a 6mm drop. 

The biggest difference is the built-in Hyperlift construction. I must admit I have lost my Metcon 6 inserts a time or two and had to go on a mad search to find them. With the Metcon 7, you do not have this worry anymore. 

What Are the Improvements?

As stated above, Nike has made some improvements to the Metcon 7. The following are some of the key improvements made to the latest in the Metcon lineup.


I have followed Nike’s Metcon series from the very beginning, and I have to say, the 7’s construction redesign is the most dramatic I have seen thus far. 

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No Drop-In Midsole

The drop-in midsole is what used to set Nike Metcons apart from all other sneakers in their class. Now, Nike has done away with the drop-in. In its place are a built-in midsole and a normal sneaker outsole. Nike wanted to make its Metcon 7s more accessible for all athletics.

Back to Basics Uppers

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With all of the innovations of the new Metcon 7, the upper is a backtrack. Nike went back to the best upper mesh design that was found on the Free X Metcon 1. This chain-link upper mesh has been highly popular among Metcon enthusiasts. It has always been one of the most comfortable, and I, for one, am glad they brought it back. 

Controversial Design

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I am about to discuss one of the design areas of the Metcon 7 that is raising some eyebrows. Not everyone is on board with Nike’s design choice. To be honest, I am not sure I am either. 

On the Metcon 7, Nike has created an extended rope guard. This is the mega rope guard of all rope guards! This bad boy rises the full height of the shoe. Yes, the rubber guard somewhat fits in with the design, but it is quite shocking to see, regardless. 

Many have voiced their opinions on this design change. Some love it, but many are not impressed. They feel no one does enough rope climbing to warrant such a drastic design change. 

I will admit I am not a big fan of the design, but I had to try it out for myself, and I was quite impressed with how they performed on the ropes. OK, OK. I admit it. The design is perfect for rope climbing. Might look a little silly, but if it works, that is all that matters. 

Are the Metcon 7 Worth Buying/Upgrading To?

is the New Nike Metcon 7 worth it

As I said before, I am not one to give into too much hype. I have been burned before by getting caught up in all of it and found some trainers really do not live up to the hype. 

In this instance, I have to say, Nike has really outdone themselves. I honestly feel they have lived up to the hype and exceeded my expectations. Let’s recap the upgrades for the Metcon 7. 

  • 6mm heel-to-toe drop
  • Breathable mesh upper
  • Nike React Foam midsole
  • Both medial and lateral rope guards
  • Flywire tech
  • Rubber outsole
  • Built-in Hyperlifts
  • Lace-locking technology

I really think the Nike Metcon 7s could be one of the best in the line thus far. Nike has really listened to its buyers and has made solid improvements across the board. 

Are these perfect trainers? Absolutely not! You are never going to find a perfect shoe, even if you design it yourself. That being said, these trainers will definitely impress you if you take the time to really look at their features and try them out for yourself. 

Are The Metcon 7 Good For Flat Feet?

“I have fairly flat feet and I want to know if they’re good for that.”

If you’ve got fairly flat feet, the Metcon 7 isn’t a bad choice for you. The cushioning and support of the shoe do not take away from how well it functions during CrossFit workouts.

They provide a much-improved range of motion than most cross-training shoes and offer much better cushioning than standard weightlifting shoes for CrossFit or Olympic weightlifting.

They are a plyometric-focused training shoe that is more flexible than most other walking shoes and even some running shoes which means the wearer has an advantage.

I found they were supportive in the arch areas when laced up correctly, but as it goes, everybody’s level of arch support needs is very different.

These aren’t advertised as a shoe for people who have flat feet (over-pronation) but personally as someone who has this problem, I found them fine to workout in.

These shoes aren’t a bad choice for those with flat feet.

Pros and Cons of the Nike Metcon 7

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I have thought a lot about the pros and cons of these trainers. I like to provide balanced information. I give you the good and the bad. Here are the pros and cons of the Metcon 7s as I see them. 


  • I love the Nike React foam midsole. I feel like this trainer is much more normal feeling, if that makes sense. They just seem to move with you better. 
  • I like the performance of the rope guards. They grip the rope better than any trainers I have ever worn. 
  • The lace-locking system is a winner for me. I have not had to worry about tripping over my laces at all. 
  • Another pro is the built-in Hyperlifts. If you are like me, you have likely misplaced your inserts multiple times. 


  • Despite all the work Nike has put into upgrading the Metcon 7’s construction, they are still not the best trainers for running. They max out at about a mile. Stick to short-distance runs while wearing Metcon 7s. 
  • Although I love how the rope guard really grips the rope, I am not entirely sold on its appearance. I am not the only one. If you look up complaints on the Metcon 7, this is one you are going to see in just about every single one. 
  • I also feel the midsole has a slightly thinner construction on the Metcon 7s. While it is definitely not a con that would keep me from buying, it is something to consider. 

Nike Metcon 7 – Conclusion

I have spent a lot of time wearing my new Metcon 7s. I have lifted in them, done HIIT, climbed ropes, squatted, and done some running. 

In my personal opinion, I feel #7 is the best in the Metcon lineup. I am truly impressed with the improvements and have found myself wearing them much more than my Metcon 6s. Try them for yourself and see what you think. 

Go Deeper – Previous Nike Metcon Articles:

Are the Metcons Worth It?

Metcons Vs Romaleos

Metcons vs Reebok Nano X


Avatar of Stuart Patrick
Stuart Patrick
Stuart Patrick is a health and fitness lifestyle journalist who writes for ListedFit.com.

“I've spent a lot of time trying to get in shape and change my body and I realised there are so many untruths in the health and fitness industry that can slow down or stop your progress, so I share my knowledge and experience to help others to cut through the BS.”

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