PAD FLOW GYMStart Your Foundation

BEGINNER BOXING · ROSEBERY, SYDNEY

Never
boxed?
Good.

Real boxing for complete beginners. Start private, learn at your own pace, then use 14 days of unlimited beginner classes to settle in properly.

Start Your Foundation

Foundation is $96. If you join after, that same payment comes off your first month.

  • Private 1-on-1 with Pad Flow first
  • 14 days of unlimited beginner classes
  • Learn at your own pace from zero
  • Your Foundation payment is credited if you join
YOU BE THE JUDGE

Train at least twice a week during Foundation. If you don’t feel the difference, we refund your Foundation payment.

5.0 on Google · 100+ reviews

A beginner smiling mid-punch while training with a Pad Flow coach
5.0 Google rating · 100+ reviews

“I was very nervous. There was no judgement.”

Erin Baker · Google review

HOW PAD FLOW HELPS

You do not have to walk in already ready.

01

You start private

First session is just you and a coach. No class watching you figure it out.

02

You learn at your own pace

We slow it down, keep it simple, and build your boxing from zero.

03

You know where you fit

Your coach helps you choose beginner classes so you are not guessing.

ROUND ONE

The part nobody says out loud.

You’ve thought about this for months. It was never the boxing that stopped you. It was this list.

Everyone will be fitter than me.

You start from your level, and we build from there.

I’ll look stupid in front of strangers.

Your first session is private, so you can learn without a room watching.

I’ll get paired with someone who’s boxed for years.

We keep Foundation beginner-safe, with coaches choosing the right drills for you.

I’ll get punched.

You hit pads, bags, and beginner drills, not partner sparring.

I’d be walking in alone.

Your coach will be expecting you, so you are not left guessing.

Every gym says beginners are welcome. We built the whole gym around this list.

ROUND TWO

Your first session, minute by minute.

No surprises. No guesswork. Here is the whole thing.

Day 0

Book it

Pay $96. Pick your private 1-on-1 from the next seven days. Your 14 days of unlimited beginner classes start when you walk in.

Coach and new member choosing a session time together
0:00

Walk in expected

Come through Substation Cafe, lift to level 3. Your coach is already expecting you.

Pad Flow coach and member laughing together in the gym
0:05

Learn the fundamentals

Just you and your coach. Stance, guard, pads, all slowed down to your pace.

Beginner learning the fundamentals one on one with a Pad Flow coach
0:45

Ready for your first class

You leave knowing the basics and which beginner classes to book next.

Pad Flow members finishing a session together

ROUND THREE

Every one of them walked in nervous.

Real members, real reviews. Most of them started exactly where you are.

5.0100+ Google reviews
“Easiest thing to do now is walk through the door.”

Travis · member

“I’m 20 kilos lighter.”

Dale · member

“I used to dread going to gyms.”

Loridana · member

“Life changing.”

Brendan · member

Watch what consistency does.

Real members, months apart.

“The best decision of 2024.”

Pad Flow has been the best decision of 2024 for myself. Diagnosed with cancer in 2022 plus chemo in 2023 was the biggest challenge I’ve come across in life.

Stella FonokalafiGoogle review

“I was very nervous. There was no judgement.”

I searched for a long time for a local boxing gym to make a start on getting my fitness back, after a huge journey through chronic illness and then a double lung transplant. I wanted to try boxing now that I had lungs that could handle it, but I was very nervous. My fear was going somewhere where the coaches weren’t supportive and pushed me beyond what I could do.

Erin BakerGoogle review

“As an absolute beginner, I’ve never felt more welcomed.”

As an absolute beginner who started a few weeks ago, I’ve never felt more welcomed by such supportive coaches and community. Always a fun and inviting space for everyone.

Emily LeGoogle review

“They break it down until it just clicks.”

Day 4 and I’m already hooked. The trainers are incredibly welcoming and instantly put you at ease. There’s a pulse to this place, a vibe that lifts you, and a community that is real.

Silina PatersonGoogle review
Gideon and Horrace coaching a beginner on the pads in the dog park, before the gym existedthe actual parkan actual dog ↖
WHERE IT STARTED

ROUND FOUR · TWO BROTHERS, ONE PAIR OF PADS

It started in a dog park.

COVID took both our jobs. Horrace walked out of the gym he coached at with one pair of pads, and we started training people for free at the park down the road.

No gym. No money. No plan B. Just pads, and people who kept turning up.

More people came, so we kept coaching. When the park got too small, we built our own home for our people. It’s where you’ll find us today.

Nothing has changed since the park. Everyday people, coached properly, looked after like family. That is the whole model.

Gideon + Horrace

Brothers. Founders. Still on the pads.

PAD FLOW COMMUNITY

Our home our people

Pad Flow members gathered around the ring during a community event
Pad Flow members training together in a busy class
Pad Flow members hugging after a class
Pad Flow members in a huddle at the gym
Pad Flow members sitting together after a group session
Pad Flow members applauding around the boxing ring
A Pad Flow coach addressing members from inside the boxing ring
Pad Flow members gathered around a shared meal in the gym
Pad Flow members posing together after a community meal
A Pad Flow gym dog resting between two medicine balls
A smiling Pad Flow gym dog beside a tennis ball

ROUND FIVE · THE OFFER

One offer.
The whole start.

One way in, one price, everything included. Fourteen days of unlimited beginner classes to find out if this is your thing, with a coach in your corner the whole way.

If you love it, your $96 comes off your first month, so Foundation ends up costing you nothing. If you don’t, there’s the guarantee.

PAD FLOW FOUNDATIONADMIT ONE BEGINNER
$96AUD · once
  • One private 1-on-1 session with your coach
  • 14 days of unlimited beginner classes
  • Gloves sorted while you get started
  • Join after and the full $96 comes off your first month
YOU BE THE JUDGE

Train at least twice a week during Foundation. If you don’t feel the difference, we refund your Foundation payment.

Start Your Foundation

After payment you pick your private session from the next seven days. Your 14 days of unlimited beginner classes begin on that session date.

ROUND SIX · THE TIMETABLE

A class for you, almost every hour.

Six days a week, morning and night. Almost every class on this board is built for beginners and everyday people. The only session aimed at experienced boxers is the Fighters Class.

Monday

Boxing & Conditioning
  • 6am, 7am, 8am · 5, 6pmBoxing & Conditioning
  • 6am, 7am, 8amOpen Gym
  • 7pmFighters Classexperienced

Tuesday

Fundamentals
  • 6am, 7am, 8am · 6pmBoxing Fundamentals
  • 5pmPadwork Fundamentals
  • 6am, 7am, 8amOpen Gym
  • 7pmFighters Classexperienced

Wednesday

Strength & Boxing
  • 6am, 7am, 8am · 5, 6pmStrength & Boxing
  • 6am, 7am, 8amOpen Gym
  • 7pmFighters Classexperienced

Thursday

Pad Flow Day
  • 6am, 7am, 8am · 5pmPad Flow Class · coach holds the pads
  • 6pmBoxing Fundamentals
  • 6am, 7am, 8amOpen Gym
  • 7pmFighters Classexperienced

Friday

Bagwork
  • 6am, 7am, 8am · 5, 6pmBagwork
  • 7pmOpen Gym

Saturday

Fundamentals & fun
  • 6am, 7am, 8amBoxing Fundamentals
  • 6am, 7am, 8amWildcard Class · fun sesh to finish the week

New to it? You’re in the right place. Almost every class is built for beginners and everyday people. Your coach will help you choose the right sessions on day one.

ROUND SEVEN

Everything you’d ask us
if you called.

Do I need to get fit before I start?

No. That’s like cleaning the house before the cleaner comes. Fitness is what training builds. Your coach scales everything to exactly where you are on day one.

Will I get punched?

No. There is no sparring and no contact in Foundation. You hit pads, bags, and beginner drills, not partner sparring.

I’d be coming alone. Is that weird?

Most of our members walked in alone and nervous. It’s basically the Pad Flow origin story. Your coach is with you from minute one, and you’ll know names by your third class.

I’m the least coordinated person I know.

Perfect, you’ll fit right in. Boxing is learned one small piece at a time. Stance, then guard, then one punch. Nobody is born with a jab.

What do I bring?

Water, and clothes you can move in. We’ve got gloves ready for your first sessions.

When do my 14 days of classes start?

On the date of your private session, not the day you pay. After payment you pick your session from the next seven days, so you never pay for days you can’t use.

What if it’s not for me?

Then it costs you nothing but a fortnight of exercise. Show up at least twice a week during your 14 days of classes, and if you don’t feel the difference, we refund your whole $96.

What happens after the 14 days of classes?

If you love it, you join, and your full $96 comes off your first month. If you don’t, no hard feelings, and we’ll still wave at you in the cafe.

THE FINAL BELL · ROSEBERY, SYDNEY

You don’t need to feel ready.
You just need to walk through the door.

The door is through a cafe. Walk into Substation Cafe at 128 Rothschild Avenue, take the lift to level 3, and you’re in the gym. A few minutes from Zetland, Waterloo, Alexandria and Green Square.

Level 3, Suite 2
128 Rothschild Avenue
Rosebery NSW 2018

Start Your Foundation

Private first session · 14 days of unlimited beginner classes · $96 AUD

Map showing Pad Flow Gym beside Turruwul Park in RoseberyPAD FLOW GYM
Start Your Foundation