The
Daily
Fix
FRAGO #1: Chad
French Onion Steak
Team Workouts
Run 400 meters
25 deadlifts
Run 400 meters
25 thrusters
Run 400 meters
25 front squats
Run 400 meters
25 push-presses
Run 400 meters
Seared steak topped with buttery caramelized onions and melted Gruyère cheese, finished with a rich, savory au jus infused with Dijon, soy sauce, and warm spices.
Coach Glassman on the power of competition, camaraderie, and shared effort
Ideally you’ll complete this in a team of 4 people, per the FRAGO #1 instructions, running together, and rotating through the exercises until each person has completed each piece.
Use dumbbells, kettlebells, sandbags, odd objects or whatever equipment you have available for the lifts. All the equipment is to be carried with you during the runs.
Post team time and objects used to comments.
Ingredients
6 oz ribeye or sirloin steak
1 small yellow onion, thinly sliced
1 Tbsp butter (for onions)
1 Tbsp butter (for steak)
1 oz Gruyère cheese, shredded (or Swiss cheese)
½ tsp garlic powder
Salt and pepper, to taste
1 tsp fresh thyme leaves (optional)
For the Au Jus:
½ cup beef bone broth
1 Tbsp soy sauce or coconut aminos
1 tsp Dijon mustard
1 tsp apple cider vinegar
¼ tsp garlic powder
¼ tsp onion powder
Pinch of cinnamon
Salt and pepper, to taste
½ Tbsp butter
Macronutrients
Protein: 48g
Fat: 54g
Carbs: 6g
Preparation
Melt butter (1 Tbsp) in a skillet over medium-low heat. Add the thinly sliced yellow onion (1 small) with a pinch of salt and cook slowly, stirring occasionally, for 15–20 minutes until deeply caramelized and golden. Set the onions aside.
Season the ribeye or sirloin steak (6 oz) with salt, pepper, and garlic powder (½ tsp). In the same skillet, melt butter (1 Tbsp) over medium-high heat and sear the steak for 3–4 minutes per side until your desired doneness is achieved. Remove the steak from the skillet and allow it to rest while preparing the sauce.
Lower the heat to medium and pour in the beef bone broth (½ cup). Stir in the soy sauce or coconut aminos (1 Tbsp), Dijon mustard (1 tsp), apple cider vinegar (1 tsp), garlic powder (¼ tsp), onion powder (¼ tsp), cinnamon (a pinch), and a pinch of salt and pepper. Simmer the sauce gently for 3–4 minutes, letting it reduce slightly. Whisk in butter (½ Tbsp) to finish the sauce and keep it warm.
Return the steak to the skillet or place it on a serving plate. Top the steak with the caramelized onions (from earlier) and sprinkle the shredded Gruyère cheese (1 oz) over the top. Tent the steak loosely with foil for 1–2 minutes to allow the cheese to melt, or briefly place under a broiler if a bubbly, golden finish is desired.
Spoon the warm spiced au jus around the steak and garnish with fresh thyme leaves (1 tsp) if desired. Serve immediately.
In this 2003 article, Greg Glassman explains why training as a team can produce something individual workouts cannot. While well-designed group workouts can deliver the same physiological demands as solo training, Coach posits that competition, camaraderie, and accountability amplify effort, motivating athletes to push harder and give more than they might on their own.
Team training can also bring athletes of very different abilities together. Through competition, measurable results, and strong team leadership, less-capable athletes benefit from the encouragement of stronger teammates while everyone remains challenged. For Coach, these social dynamics aren't merely a bonus—they are part of what makes group training so powerful.
SATURDAY 260829