I know this is pretty simple compared to some of the other workflows out there but it's one I use on a daily basis so I figured I might as well share it.
Basically it's set to get all mail when the user presses ctrl+opt+cmd+N I've found it's massively useful given I have several accounts set up where push doesn't work properly and if I see my phone light up I can quickly press these and find out what's going on.
https://www.dropbox.com/s/2d7x2h5u4qenzha/Sync%20All%20-%20Mail.alfredworkflow