Real easy way to get in the neighborhood. From 30-40 add 1 club to what the caddie says. In 40-50 add 2 clubs. In 50-60, punch out with a wedge back to the fairway and take your medicine.
Once you've hit that way a few times you'll get a feel for what the rough does to the shot and will be able to adjust accordingly. The punch shot is outstanding from all roughs so that would be a great shot to know. GL