Badlands is a striking workout for rough country - sixty reps per set where the punches never stop and the legs never quite get to stand up. Squat plus punches and squat hold punches open the session low, then four blocks of standing strikes - punches, overhead punches, punches again and hooks - finish it upright, arms firing the whole way through.
The two-part structure splits the terrain. The opening pair is the badlands proper: squat plus punches drops you to depth and demands strikes on the rise - power generated by the legs and delivered by the fists in one chain - and squat hold punches then freeze the legs at parallel while ten more strikes fire above them. Everything after is standing striking with rotating geometry: straight punches twice, overhead punches driving vertically between them, and hooks closing the set in a horizontal arc that swings through the whole torso. The legs bank their recovery during the standing blocks while the shoulders inherit the accumulating bill.
In the squat plus punches, stand fully out of each squat as you strike - blending the two into a half-crouch shortchanges both. Sink to parallel in the hold and stay there for all ten. Rotate every standing strike from the ground up, and keep the hooks tight and horizontal - elbow at shoulder height, power from the turn, not the arm.
Sixty strikes across hard terrain. The badlands do not soften - you just get harder to stop.
Make it Harder: Double the squat hold punches to twenty.
Make it Easier: Raise the squat hold to a half squat and slow the pace.
