Outdoor gym and obstacle course
Strength training and fresh air are good for us. If you want to combine these two, there are several places in Skellefteå municipality where you can do so. Training in the outdoor gyms and the obstacle course is also completely free!
Obstacle course
At the start of the Vitberget electric light trail, there is an approximately 300-metre-long obstacle course with ten different obstacles of varying difficulty.
At each obstacle there are instructions on how to use the obstacle. Walk the course first and read the instructions carefully before you start.
Don't forget to warm up properly.
Safety
- All use of the course is at your own risk.
- Adults are responsible for children in the area.
- Be aware of the risk of slipping when it is damp outside.
- In case of injury or accident, call 112.
Do you have comments or ideas about the obstacle course? Contact the municipality.
Obstacle 1 - Cryptic
Pass through the obstacle in any way
Technique Use both legs and arms to crawl through the obstacle. Keep your arms wide apart and look down the slope to avoid getting caught in the rope.
Obstacle 2 - The box
Pass the obstacle using the ropes.
Technique Run towards the wall and grab the rope. Pull yourself up with your arms and help with your legs by pushing off. Then jump down or
turn around with your stomach against the wall and "drop" your body. Make a move to jump onto the next
wall. Use your upper body to push yourself up, then throw your legs over and jump down.
Aids Use the blocks by the rope wall to get a better grip when pushing off with your legs. If the wall feels too heavy to climb over - choose to start on the box instead of the ground.
Obstacle 3 - The balance beam
Pass in any way over the obstacle
Technique Climb up and balance walk on the obstacle. Use your arms by stretching them out to the sides to keep your balance.
Obstacle 4 - The Arm Walk
Pass through the obstacle in any way
Technique Enter the obstacle with some speed. Jump up and grab the bars with both hands. With a steady pace, you can now "swing" your way through the obstacle, one bar at a time.
Aids The poles on the sides of the obstacle can be used in case you want to take short breaks or to walk on.
Obstacle 5 - Tripp Trapp
Pass over the obstacle in any way
Technique
To get through this obstacle, jump over the first log and then crawl under the front one, then repeat this once more.
You can also complete the obstacle in reverse, crawl over the first log and then jump over the front one, then repeat this once more.
Obstacle 6 - Decks
Pass the obstacle by treading on the tyres
Technique Jump through the obstacle by stepping on the tyres
with every other foot.
Obstacle 7 - The net wall
Pass over the obstacle in any way
Technique Use both legs and arms to climb to the top of the obstacle. Throw your legs over and then climb down the other side.
Obstacle 8 - Rope balance
Pass in any way over the obstacle
Technique Stand on the lower rope and grab the upper rope. Balance through the obstacle from
start to finish.
Obstacle 9 - Zick Zack
Pass in any way over the obstacle
Technique Climb up and balance walk on the obstacle. Use your arms by stretching them out to the sides to keep your balance.
Obstacle 10 - Climbing wall
Pass in any way over the obstacle
Technique Use both legs and arms to climb to the top of the obstacle. Throw your legs over and then climb down or jump from the appropriate height.
Since 2020, there is a children's obstacle course at the start of the Vitberget light trail. Here you can try out different tracks where different skills can be tested.
The course is about 70 metres long and contains nine obstacles of different types. The course runs from start to finish. At each obstacle there are instructions on how to use the obstacle. Walk the course first and read the instructions carefully before you start.
Don't forget to warm up properly before you start.
Safety
- All use of the course is at your own risk.
- Adults are responsible for children in the area.
- Be aware of the risk of slipping when it is damp outside.
- In case of injury or accident, call 112.
Obstacle 1 - Tangles
Pass by crawling under the ropes or balancing on the ropes to get through.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is damp outside.
Obstacle 2 - The Fort
Pass by walking or pulling yourself up to the top. Jump or climb down the fort and climb up the other side. Then climb down the back.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is damp outside.
Obstacle 3 - The worm
Pass by balancing on the obstacle.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is wet outside.
Obstacle 4 - Tarzan
Pass by walking through, balancing on the poles or by arm-walking.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is damp outside.
Obstacle 5 - Hiphop
Pass by going over and under the obstacle.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is damp outside.
Obstacle 6 - Mullvaden
Pass by crawling through the obstacle.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is damp outside.
Obstacle 7 - The spider web
Pass by climbing over and down the other side of the obstacle.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is damp outside.
Obstacle 8 - Suspension bridge
Pass by balancing on the ropes.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is damp outside.
Obstacle 9 - The wall
Pass by climbing over to the other side of the obstacle.
Safety All use of the course is at your own risk. Be aware of the risk of slipping when it is damp outside.
Outdoor gyms
Bergsbyn - by the light trail at Bergvallen.
Skelleftehamn - at Lungan below the water tower and the western part of the electric light track parallel to Grundgatan and at Örjanshallen.
Safety
All use of the outdoor gym is at your own risk.
Adults are responsible for children in the area.
Be aware of the risk of slipping when it is damp outside.
In case of injury or accident, please call 112.
Do you have comments or ideas about the gym or obstacle course?
Contact the municipality by phone: +46 (0)910-73 50 00
Exercises in the outdoor gym
Some suggestions for exercises to perform on the outdoor gym.
Click on the pictures to enlarge them.
Dips
- Stand facing the rack.
- Grasp the railing and lift yourself up so that your arms are straight.
- Lower your upper body by bending your arms at the elbows.
Lower your upper body so that your upper arms are parallel to the bar. - Then lift yourself back to the starting position with your arms straight.
Squat
- Stand firmly under the bar, facing away from the rack.
- Place the bar behind your head so that it rests on your shoulders.
- Lift the bar up and down by bending and stretching your legs.
- Stand firmly with your back straight and your head facing forward
throughout the exercise.
Mage
- Stand with your back against the wall of the scaffold.
- Place your forearms on the boards and grasp the handles.
- Climb up using the step board on the wall of the scaffold.
- With your back in contact with the wall, bend your legs and lift your knees towards your stomach. Then lower your legs to the starting position.
- For heavier loads, the same exercise can be done with straight legs
Back training
- Lie face down with your hips just outside the log.
- Tuck your feet between the ribs.
- Work your upper body from the bottom up to just above horizontal.
Situps
- Sit on the platform and place your feet under the bottom bar.
- Do sit-ups.