Blackjack bonuses: worth playing through or should you avoid them

I keep seeing blackjack bonuses with pretty big match percentages, but the catch is always those rollover requirements. Sometimes it looks good on paper, but after digging in, the playthrough can be rough if you aren’t running hot. I’ve had sessions where I barely touched the bonus because I was stuck grinding on low stakes to avoid big losses, and it just sucked the fun out.

Do any of you actually end up ahead after finishing the wagering on these, or is it mostly just a time sink for the tiny chance you catch a heater?