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var(--accent)}}@media(max-width:360px){.dock-main{grid-template-columns:78px minmax(0,1fr) 44px;gap:6px}.dock-title strong{font-size:14px}.dock-status-label{font-size:8px;letter-spacing:.8px}.dock-detail{padding-left:6px;padding-right:6px}.focus-reps{gap:8px}.focus-rep-value{font-size:68px}.focus-record{gap:9px}.focus-heading h2{font-size:22px}.focus-receipt{font-size:9px}}@media(prefers-reduced-motion:reduce){.workout-dock,.dock-action:active,.focus-record:active{transform:none}.dock-glint,.dock-swap-out{display:none}}.focus-save-error{display:block;font-size:12px;color:#ffc6aa;margin-top:8px}.workout-dock[data-status=complete] .dock-end{color:#292035;background:var(--dock-accent)}.focus-up-next small{display:block;margin-top:4px;color:#aec5ce;font:10px var(--mono)}.focus-record[data-digits="3"] .focus-rep-value{font-size:56px;letter-spacing:-3px}@media(max-width:360px){.focus-record[data-digits="3"] 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