In the cross-class jogging and strength training are combined at different stations. The apparatuses are found outdoors in the form of hills, embankments and obstacles and more. The class starts with jogging, then comes a part where we interchange between jogging and strength training at stations. Afterwards comes running focusing on fitness and a little challenge with interval training, speed games or hills. We naturally frame the entire training with warm-up and cool-down jogging and stretching.
    The cross-class offers a lot of variation and many pauses and can be a perfect way to slip into jogging for those who are not used to it. Or receive inspiring and supplemental strength training for those who primarily jog. 





The cross class is found at basic, medium and running levels:


Bas
You have tried jogging, but have not really got going. Or you are an experienced jogger who enjoys a lighter tempo.

Tempo 6:30 - 7:30 min/km

Medel
For the experienced jogger. We also vary the terrain here, so hills can pop up.

Tempo 5:30 - 6:30 min/km 

Löppass
You are an experienced jogger and runner. Maybe you are out to improve your running and cut down your time. Or you enjoy challenging yourself together with others. There may be a faster running class as well as longer class of 15 - 20 km.

Tempo 4:30 - 5:30 min/km



The Cross class also has an emphasis on Stavgång, look under Stav cross. Stav cross is found at basic and medium levels.